Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 foot Sandbag Bearhug Carry (150/100)
15 Russian Kettlebell Swings
10 Goblet Squats
5 Single Arm Kettlebell Presses + 1 Windmill (each arm)
B.
Build to todays Heavy Clean in 15 minutes and then. . .
Every minute on the minute for 8 minutes:
Clean x 1 rep @ 85-90% of todays max
C.
Complete as many rounds and reps as possible in 30 minutes of:
1 Legless Rope Climb/2 Rope Climbs (alternate each round)
400 Meter Run
20 Dumbbell Box Step Overs (2×50/35lbs to 24/20″)
Go right into …
From 30-40 minutes establish:
2 Hang Power Clean + 2 Front Squats
Athlete Notes:
Today’s workout is going to be a grind! We’re moving for 30 minutes straight and there really isn’t many places to stop. We want to see the rope climbs attacked right away after finishing the step overs, especially the rounds where you get to use your feet. The run should be at an aggressive yet manageable pace (think mile pace). Those step overs are going to be where you develop mental toughness and resiliency today! Challenge yourself to hang on to them and keep grinding through. If you have to set them down, pro tip, set them on the box so you don’t have to grab them from the ground. Or… make the rule that they have to go to the ground, that’ll make you less likely to drop them!
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.
Three sets of:
Kettlebell Front Rack Squat x8-10 reps @4011 tempo
Rest as needed
Perform these with a close stance squat to target your quads more.
B.
Three sets of:
Bulgarian Split Squats with a pause x 12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
Engine Accessory Option
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 35 Drag Rope (50 normal) Double Unders + MAX Calorie Assault Bike in the remaining time
Station 2 – Rest
Station 3 – 200 foot Shuttle Run (50 foot increments) + MAX Gymnastics Pulling* in the remaining time
Station 4 – Rest
*For this session, pick a weakness movement of yours to substitute for the gymnastics pulling. Some examples are pull-ups, chest-to-bar pull-ups, toes to bar and ring or bar muscle-ups.
Aerobic/Gymnastics Skills Option
Complete as many reps possible in 12 minutes of:
30/22 Calorie Assault OR Echo Bike
*Burpee Muscle Up
*Begin with 1 and every round increase by 1 rep
at the 12 minute mark complete…
Complete as many reps possible in 12 minutes of:
30/22 Calorie Assault OR Echo Bike
*Muscle Up
*Continue from the number you left off on for the burpee muscle up portion
Power Strength Accessory Option
A.
Five sets of:
Med Ball Max Distance Toss + 10-Meter Sprint
Rest 60-90 seconds
*Perform the max distance toss immediately followed by a 10 meter sprint forward.
Followed by…
Three sets of:
10-Meter Sled Sprint at MAX Effort
Rest 2 minutes
B.
Against a 90 second clock, perform the following…
5 Sandbag to Shoulder (150/100 lbs)
Sandbag Bearhug Hold the remainder of the 90 second interval
Rest 30 seconds between sets and repeat for a total of SIX sets.