Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/10 Calorie Row
30 Banded Hamstring Curls
20 Alternating Leg V-Ups
100 Foot Double Kettlebell Front Rack Carry
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 85%
Rest as needed
followed by …
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat x 1 rep @ 90% @ 30X1
B.
Five sets of:
2 Hang Cleans Below the Knee + 1 Clean @ 70-80% of 1-RM Clean
Rest 2 minutes
Followed by…
Five sets of:
Clean + 2 Front Squats + Hang Clean
Rest 2 minutes
(Begin your first set at 70% and build)
C.
Three sets of:
600/500 Meter Row
30 Chest to Bar Pull-Ups
15 Double Kettlebell Front Squats (70/53 lbs)
Rest 3 minutes between sets
D.
Accumulate 3 minutes in a Chinese Plank Hold
Athlete Notes:
We’ve got some more repeats on the menu for today. For this session, we want you going as hard as you can on that first set. Let’s set a blazing time, then see if you can recover in the three minutes. Hit the 600 at your 1-2k pace, hit the 30 chest to bar or your modification in 1-2 sets, then grab those kettlebells and go unbroken. Get some breaths of air, shake out your arms and legs, and hit the next set hard. We want to see where that dropoff occurs.
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
Against a 3 minute clock, perform as many reps as possible of:
25/18 Calorie Assault Bike
200 Meter Run
Max Box Jump Overs (24/20″) in the remaining time
Rest 3 minutes between sets and complete a total of FIVE sets.
Additional Work
Three sets for times of:
8 Sandbag to Shoulder (150/100 lbs)
40 GHD Sit Ups
8 Sandbag to Shoulder (150/100 lbs)
Rest 2-3 minutes between sets