Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
15/10 Calorie Bike
300 Foot Shuttle Run (25 or 50 foot increments)
100 Foot Double Kettlebell Overhead Carry
A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch x 2
Sets 1-3: 65-70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 80+%
*You may touch and go or drop and reset.
B.
Four sets of:
5 Front Squats @ 65%
Immediately followed by…
10 Back Squats (same bar)
Rest 2-3 minutes between sets
C.
For time:
150 Wall Balls (30/20lbs to 10/9′)
*Every break on the wall balls perform 7/6 Ring Muscle Ups
TIME CAP = 15 MINUTES
*If you cannot perform at least 25-30 wall balls unbroken with this weight, then modify to the 20/14lbs ball. Same for the muscle ups, if you cannot perform 7/6 unbroken regularly, consider dropping the reps to something more attainable in order to keep the intensity high. The goal would be minimal rest for an unbroken set on the rings until you’re deeper in the workout.
D.
Three sets of:
45-60 Seconds of Banded Palloff Hold Each Side
Rest as needed
E.
Three sets of:
12-15 Banded Straight Arm Press-Downs
12-15 Weighted GHD Back Extensions
Rest as needed
Athlete Notes:
Go big or go home. The more you break the more work you do. Can any of you perform Karen unbroken with the 30/20lbs ball? If you know you’re going to break, be smart and come up with a rep scheme, and then don’t be afraid to rest a little bit to make sure that you’re going to make it to your next checkpoint. This workout has a little bit of strategy to go along with the grit required to finish.
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.”
Mixed Modal
FULL SEND FRIDAY
Mixed Modal:
Complete as many reps possible in 2 minutes of:
25/22 Calorie Assault Run
Max Distance Dumbbell Farmer Carry in the remaining time (100/70lbs)
Rest 60 seconds and repeat for THREE sets
Then, at the 10:00 mark…
Complete as many reps possible in 2 minutes of:
25 GHD Sit Ups
Max Distance Assault/Echo Bike in the remaining time
Rest 60 seconds and repeat for THREE sets
Then, at the 20:00 mark…
Complete as many reps possible in 2 minutes of:
25/20 Calorie Row
Max Burpee Box Jump Overs (24/20″) in the remaining time
Rest 60 seconds and repeat for THREE sets
Additional Work
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely reset between reps
Rest 2 minutes
Followed by…
Three sets of:
8 Med Ball Speed Skaters + Max Vertical Throw
Rest 2 minutes
*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.
Followed by…
Six sets of:
NFL “I” Test
Rest as needed
Additional Work
Three sets of:
60 Seconds of Wall Sit
60 Seconds of Alternating Lunges with Dumbbell or Kettlebell in Farmer Hold
MAX Length Wall Sit
Rest 2 minutes
Additional Work
Five sets of:
100 Foot HEAVY Farmer Carry
100 Foot Harness Sled Drag (HEAVY)
100 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
Rest as needed