Primary Training Session
A.
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
12-16 Alternating Jump Lunges
followed by….
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
10-15 American Kettlebell Swings (Choose your weight)
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat.
C.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%
D.
Complete as many rounds and reps possible in 6 minutes of:
2 Snatch (195/145)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 7:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
6 Snatch (165/115)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 14:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
10 Snatch (135/95)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
E.
Accumulate 3:00 in a dead hang from the rings.
Followed by…
Three sets of:
15-20 Dumbbell Wrist Curls
Athlete Notes:
Alright we’re back at it for the final week of 2021! Wow, this year FLEW by. Let’s finish the year out on a strong note and propel us into an awesome 2022! Today’s workout we’ve got some more engine work paired with barbell cycling! The reps increase for each piece, but the load will decrease. We want to see you ride that line. How hard can you push during the 6 minutes on, recover, and then repeat the effort! As the reps increase, you won’t be able to hit as many rounds, so it’s imperative that you push hard to get as far as you can! We recommend quick singles for the 2 rep portion, as many touch and go as you can for the 6 rep, and hang on for dear life for the 10 rep! Have some fun and let’s push the pace on some barbell cycling today!
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.
Strength Accessory Option
A.
Every 90 seconds for 9 minutes (6 sets):
15 Band Assisted Strict Pull-Ups
B.
Three sets of:
Dumbbell Chinese Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Bike Endurance Option
Four sets of:
6 minute bike @ 110+% of your 20 minute average watts
Rest 2-3 minutes between sets
Running Endurance Option
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace
Rowing Endurance Option
Two sets for distances:
4 Minutes of Rowing @ 75-80% effort
4 Minutes of Rowing @ 80-85% effort
4 Minutes of Rowing @ 85-90% effort
4 Minutes of Rowing @ 80-85% effort
Rest 4 minutes
I want you to go by effort instead of a set pace. You should be working hard, but always feel like you could pick up intensity during this session. If you completed last week’s 40 minutes of rowing you’ll understand the importance of “feeling” your way through an effort – knowing when you can increase effort and when you need to back off to sustain. This session should allow you to feel what it’s like to vary tempo while always knowing you still have something left in the tank.