June 2, 2020 – Competition

This week is a testing week! If you were following the program on October 1, 2019, please review your results from that day before you tackle this session, and make it your goal to beat those results. Keep in mind, if your training was adversely impacted by the COVID-19 quarantines, moderate your expectations so that your goals are realistic and achievable with the training you’ve been able to compete over the past several weeks.

At-Home No Equipment Option
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds Single Leg Ground to Sky Reaches each leg
60 seconds Front Leaning Rest

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Backpack Presses
20 Jumping Lunges
200-Foot Shuttle Run

Rest 60 seconds and repeat for THREE (3) sets.

Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.

When the running clock reaches 40:00, perform the following:

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Yesterday we sprinted for 60 second intervals; today we’re extending the effort to four minutes, but still looking for a high intensity effort and push in each working set. The goal is to move the reps unbroken and use shuttle run as a spacer to reset your mind to push hard through the other three movements.

At-Home Limited Equipment Option
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches

each leg
60 seconds of Front Leaning Rest

When the running clock reaches 20:00, perform the following:

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Push Press
20 Dumbbell Lunges
200-Foot Shuttle Run

Rest 60 seconds and repeat for THREE (3) sets.

Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.

When the running clock reaches 40:00, perform the following:

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Yesterday we sprinted for 60 second intervals; today we’re extending the effort to four minutes, but still looking for a high intensity effort and push in each working set. The goal is to move the reps unbroken and use shuttle run as a spacer to reset your mind to push hard through the other three movements.

PRIMARY SESSION

Mobility & Activation
Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep

*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.

Rest until relatively recovered, and then…

B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs

Rest until relatively recovered, and then…

C.
Against a 16-minute running clock…
4000 Meter Bike Erg or 2000 Meter Row
200 Double-Unders

In the remaining time complete as many rounds and reps as possible of:
12 Burpees to Target (6″ above standing reach)
6 Muscle-Ups

Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.

D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells