Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
8-10 Double Kettlebell Overhead Lunges
20 Banded Face Pulls
Followed by…
Ten reps of:
Depth Jump to Vertical Leap
Rest 15 seconds between reps; 1-2 minutes between sets
A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1.1 @ 80%
B.
Push Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%
C.
Three-Four sets of:
10-12 Alternating Single Arm Dumbbell Bench Press (each arm)
10-12 Single Arm Rows (each arm)
Rest as needed
D.
Every 4 minutes, for 24 minutes (6 sets of):
300/250 Meter Row
5 Burpee Box Jump-Overs (24/20″)
15 Kettlebell Push Press (53/35lbs)
5 Burpee Box Jump-Overs (24/20″)
E.
Two sets of:
Max Effort Weighted Tempo Stationary Dips @ 1111
Rest as needed
Athlete Notes:
Row fast, burpee faster, and hang on to those kettlebells. We’ve got some sprint repeats on the menu today. The goal should be to row at about your 1-2k pace, finish the burpees in under 20 seconds, go unbroken on the kettlebells, then hit your last burpees in under 20-25 seconds again. Rest and repeat. Seems simple right? Let us know where the wheels fall off!
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.
Echo Bike
Every 5 minutes, for 30 minutes (6 sets of):
50/40 Calorie Echo Bike
Ski Erg Option
For completion:
5 Minute Ski Erg
Rest 60 seconds
4 Minute Ski Erg
Rest 50 seconds
3 Minute Ski Erg
Rest 60 seconds
2 Minute Ski Erg
Rest 60 seconds
60 Second Ski Erg
Rest 3:00, then…
Three sets for times of:
30/24 Calorie Ski Erg
Rest 75 seconds between sets
**Goal on the first portion is increased effort as time decreases.
**Goal on the second portion is max effort.
Strongman
Every 2 minutes, for 16 minutes (8 sets of):
45 Second HEAVY Sandbag Bearhug Hold
50 Foot HEAVY Sled Push
Grip
Accumulate 3 minutes in a hang from the rings.
Followed by…
Four rounds of:
30 Second Pull-Up Hang
100 Foot Dumbbell Hex Carry