Mobility & Activation
Two sets of:
Banded Lat Stretch x 45 seconds per side
60 Seconds Wrist Stretch
Psoas Pulse x 45 seconds per side
Warm-Up Prep
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
20 Banded Good Mornings
20 Banded Chest Pulls
10 Medball Bearhug Kang Squats
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-10 – 75-80%
B.
For time:
75 Burpee Box Jump Overs (24/20″)
Every minute on the minute including 3,2,1 GO! perform 20 Double Unders
Time Cap: 10 Minutes
*If you don’t have double-unders then please substitute with 30-40 Single-Unders
C.
Every minute on the minute for 12 minutes:
Station 1: 45 second Prone Plank Hold
Station 2: 20 Tuck Ups
Station 3: 30 second Hollow Hold
Athlete Notes:
Such a simple workout on paper… and that’s why it’s so brutal! That’s how it always goes, the simpler it is, the harder it typically is! There’s no thinking with this workout, there’s just going! We are throttling down with your engines today and you’re going to have to do that if you want to finish under the aggressive time cap! It can be done, so don’t think it can’t… you just have to want it :).
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.
Strength Accessory Option
A.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 3 reps @ 22X1 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 3 reps @ 22X1 (left leg)
*The goal is to lower your squat to parallel and hold for 2 seconds, but if this is too difficult then carefully descend to the lowest height you can still press up from.
B.
Four sets of:
Single Leg Squat x 10-12 reps each leg
55+: Weighted MedBall Step-Ups (20/14 lbs)
Rest as needed
Stand on a box or something that will not tip over. Place the box near the rig so you can hold on to a post for balance. Squat on one leg and let the other leg hang off of the box to allow your torso to stay upright. This is similar to a pistol except being on a box allows for better position and more quad activation.