Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Hamstring Curls
20 Supinated Grip Band Pull Aparts
10 Dumbbell Z Press
Followed by…
Three rounds of:
5 Hang Power Snatch
5 Snatch Grip Push Press
5 Overhead Squats
*empty bar up to 95/65lbs
A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch Pull + 2 Low Hang High Pulls + Squat Snatch + Overhead Squat (60-70%)
B.
Four sets of:
5 Front Squats @ same weight or slightly heavier than last week (approximately 65% of 1RM)
Rest 1-2 minutes between sets
C.
Six sets of:
15/12 Calorie Row
12 Ground to Overhead (95/65lbs)
12 Bar Facing Burpees
Rest 1:1 or Alternate with a partner
Athlete Notes:
Grippy sprint rest coming up today. The goal should be less than 2 minutes per round so if you’re struggling to make that time domain, consider dropping the reps by 1-2. This is an all out sprint each round so we want to see high cal/hr on the rower, unbroken on the light barbell, and then your fastest pace of burpees. You get a full 1:1 rest so you should be able to replicate the effort each round, it’s just going to take a little grit.
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
Two rounds for time of:
30/24 Calorie Assault/Echo Bike
50 Foot Handstand Walk
100 Double Unders
After the 2nd round, rest 3 minutes, then…
Four rounds for time of:
15/12 Calorie Assault Bike
25 Foot Handstand Walk
50 Double Unders
Additional Work
Three-four sets of:
4 Depth Jump to Vertical Leap
Rest 15 seconds between reps; 1-2 minutes between sets
Followed by…
Three sets of:
2-3 Medball Broad Jump to Triple Extension Throw
Rest 20-30 seconds between reps and rest as needed etween sets
Followed by…
Three sets of:
3-4 Medball Max Distance Toss
Rest as needed
Additional Work
For time:
500 Foot Sandbag Bearhug Carry (200/150lbs)
*Every minute, on the minute, including 0:00 perform 10 Toes to Bar.