Primary Training Session
Get Moving || Warm-Up
Complete for 15 minutes, increasing intensity on the bike every round:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry
A.
Every minute, on the minute, for 15 minutes ( 5 sets) of:
Station 1 = 4-6 Deadstop Deadlifts @ 70% of 1-RM
Station 2 = 4-6 *Wall Facing Handstand Push Ups
Station 3 = Rest
*Modify with negatives or Pike Handstand Push Ups
B.
Complete as many rounds and reps possible in 25 minutes of:
30 Single Arm Alternating Devils Press (50/35lbs)
30 Single Dumbbell Box Step Ups (50/35lbs)
30/20 Calorie Assault Bike
30 Single Dumbbell Box Step Ups (50/35lbs)
30/20 Calorie Assault Bike
C.
Accumulate, not for time:
100 Alternating V-Ups
Athlete Notes:
Just keep moving. That’s what we’re looking for in today’s workout. It’s the last one of 2022 so let’s get a great sweat in, put forth some good effort, and then enjoy New Year’s Eve!
Warm up done
A) with tempo db deadlifts and pike push ups done
B)
25’ amrap
30 devils press
2’ indoor bike
30 goblet lunges
2’ indoor bike
30 reverse lunges
Did 2 rounds and some change, nothing fancy.
C) done
Happy new year guys!
A. Forgot about the third station rest, so just did a 10 min EMOM-
Station 1- 155lb DL x4 reps
Station 2- 6 HSPU
B. I don’t feel like my recovery was enough from yesterday’s workout but I kept at it!
1 rounds+72 reps used 30lb DB.
A. Deadstop DLs: 225#x5x5; Wall Facing SHSPUs: 5×5 (these felt easy)
B. 2 rounds. AMRAP in 25 mins: 30 SA Devil Press @ 35#, 30 DB Box Step Ups, 20 Cal Row, 30 DB Box Step Ups, 20 Cal Row.
C. Done.
Happy New Year!