Mobility, Activation & Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Every minute, for 12 minutes, (6 sets) of:
Station 1: 30 seconds Nose to Wall Handstand Hold (add more difficulty by making these shoulder or thigh taps)
Station 2: 4 Toes to Bar + 3 Strict Pull-Ups (feel free to increase the reps)
B.
Every 2 minutes for 8 minutes (4 sets):
8 Front Squats @ 65% or 1-RM
4 Box Jumps (Tall)
C.
35-54:
For time:
12-9-6 Reps of:
Wall Ball Shots (30/20 lbs to 10/9′ target)
Bar Muscle-Ups
Rest 2 minutes then…
21-15-9 Reps of:
Wall Ball Shots (20/14 lbs to 10/9′ target)
Chest-to-Bar Pull-Ups
55+:
For time:
12-9-6 Reps of:
Wall Ball Shots (20/14 lbs to 10/9′ target)
Chest-to-Bar Pull-Ups
Rest 2 minutes then…
21-15-9 Reps of:
Wall Ball Shots (20/10 lbs to 9′ target)
Chin-over-the-Bar Pull-Ups
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
D.
Complete as many rounds and feet as possible in 12 minutes of:
100 Ft Sandbag Carry
100 Ft Reverse Sled Drag (Light)
35-54: 125/100lbs
55+: 100/75 lbs
Athlete Notes:
We are giving your wall ball shots a little upgrade today! Some age groups are going heavier and some age groups are throwing to a higher target … you’re welcome. Embrace the challenge and know that this will prepare you to better handle the ‘light’ wall ball shots (aka Open standard wall ball shots). Smooth is fast on this workout. You don’t need to be blazing fast on your wall ball shots, just stay smooth and if you break, make it quick.
For your BMU/C2B Pull-Ups open with a bigger set (maybe 9/3 or 8/4) or whatever a ‘bigger set’ means to you. Then the round of 9 and round of 6 can be by feel so if you lose rhythm, just drop off the rig, regain composure and jump right back up.
During your 2 minutes of rest try to take some deep breaths to bring your heartrate down and refocus on the next workout. Your goal should be unbroken on the wall ball shots! Then, for your pull-ups, give yourself a goal for the opening set. That goal could be knocking out the pull-ups in 2 sets or only allowing yourself a set amount of seconds to rest during breaks. Set the goal and stick to it. Then, sets 15 and 9 should be by feel but remember that smooth is fast on this workout so don’t hang onto the bar if you start losing rhythm. Drop down, quickly reset and jump right back up.
These two couplets should be fast and leave you tasting cooper. 🙂 Happy Saturday!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Ten sets for times of:
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 3 minutes