Mobility & Activation
Banded Hamstring Pulse x 45 seconds per side
followed by …
Banded Clam Shells x 5 reps + 20 second iso hold (per side)
Banded Fire Hydrant x 5 reps + 20 second iso hold (per side)
Skydivers x 10 reps
A.
Three sets of:
10/7 Calorie Row
5 Donkey Kicks
15 Heavy Drag Rope Double-Unders OR 30 Double-Unders
30 seconds Nose to Wall Handstand Hold
B.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 70%+ of 1-RM Deadlift
Rest as needed
C.
35-54:
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Ski-Erg or Row
8 Wall Walks
400 Meter Run or 20/15 Calorie Assault Bike or Calorie Bike Erg
55+:
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Ski-Erg or Row
6 Wall Walks
400 Meter Run or 20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg
If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the wall walks.
D.
Three rounds of:
15 GHD Sit-Ups (55+: 15 Weighted Sit-Ups 20/14 lbs)
100-Foot Sandbag Carry (100-150 lb./75-100 lb.)
Athlete Notes:
Today’s workout is more of an emphasis on continued development with a skill that we saw introduced last year. The wall walk caught everyone by surprise, but we WILL NOT be surprised if it continues to make frequent appearances. We want to make sure that our athletes are prepared with some bulletproof shoulders. This workout is an opportunity to work on your speed with this movement. The ski/row and run/bike should be done at a pace that allows you to hit the wall walks fast. We want to see how quickly you can move through the reps with high quality movement. ”
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Complete for time:
250/200 Calorie Assault Bike or 220/170 Calorie Echo Bike
55+: 220/170 Calorie Assault Bike or 190/140 Calorie Echo Bike
*Every 5 minutes, including 0:00 perform the following:
2 Rope Climb
**Sub 3 Strict Pull-Ups for every Rope Climb**
Time Cap: 30:00