Primary Training Session
Get Moving || Warm-Up
Two to Three sets of:
45-60 Second Elbow Plank Hold
100 Foot Double Kettlebell Front Rack Carry
100 Foot Farmer Carry
5 Divebomber Push-Ups
10 Banded Presses
15 Supinated Grip Band Pull Aparts
A.
Three sets of:
8-10 Back to Wall Donkey Kicks + 30-45 Second Back to Wall Hold on the Last Rep
Rest as needed
Followed by…
Three sets of:
3-5 Toe Slide Press to Handstand on Wall
Rest as needed
Followed by…
Three sets of:
30 Second Nose to Wall Handstand Hold
20 Nose to Wall Shoulder OR Thigh Taps (10/side)
15-30 Second Nose to Wall Handstand Hold
Rest as needed
Followed by…
For times:
50 Strict Handstand Push-Ups (5 Minute Time Cap)
At the 5 minute mark, rest 5 minutes, then…
25 Strict Handstand Push-Ups (3 Minute Time Cap)
*Modifications:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add a pad if needed).
Compare your scores to January 2, 2024.
B.
Option 1:
Complete as many rounds and reps as possible in 6 minutes of:
25 Double Unders
25 Foot Handstand Walk or 3 Wall Walks
Option 2:
Complete as many rounds and reps as possible in 6 minutes of:
50 Crossovers (singles)
25 Foot Handstand Walk (option to add 1 pirouette in the middle)
Option 3:
Complete three rounds for time of:
3 Handstand Pirouettes (4’x4′ square)
10 Crossover Double Unders
TIME CAP = 6 MINUTES
Rest 5-10 minutes, then…
Every minute, on the minute, for 24-32 minutes (6-8 sets of):
Station 1: 15/12 Calorie Echo or Assault Bike
Station 2: 18/14 Calorie Row
Station 3: 15/12 Calorie Ski OR 300 Foot Shuttle Run (25 foot increments)
Station 4: 50 Second Sandbag Bearhug Hold (100-150/75-100lbs)
Athlete Training Notes:
To kick the day off we’ll start out with a quick retest of handstand push-up capacity. Check back to week 1 on this cycle (1/1) to see how this went for you and then let us know how it compares this time. After that we’ve got some skill work with the jump rope coming up. Pick whichever of the options falls within your skill zone and just get some reps in. Today’s conditioning is purely cardio, no impact. Yesterday was a big tester coming up tomorrow so push this one at a good pace but you shouldn’t feel smoked afterwards. If you hit the 24 minute mark and are happy with your cardio for the day, shut it down and rest up for tomorrow. Otherwise, finish the last 2 rounds then do the same. Rest up, eat a lot, sleep more and get ready to train hard again tomorrow.
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.
Additional Cardio Option 1 “Winners and Losers”
Against a 2 minute clock:
25/22 Calorie Row
Max Burpee Get Overs in the remaining time (40″)
Rest 2 minutes and alternate full sets with a partner until you’ve each completed SIX sets.
35-54:
Against a 2 minute clock:
22/19 Calorie Row
Max Burpee Get Overs in the remaining time (36″)
Rest 2 minutes and alternate full sets with a partner until you’ve each completed SIX sets.
55+:
Against a 2 minute clock:
20/17 Calorie Row
Max Burpee Get Overs in the remaining time (30″)
Rest 2 minutes and alternate full sets with a partner until you’ve each completed SIX sets.
Strongman
Three rounds for loading of:
100 Foot Sled Push
100 Foot Reverse Sled Drag
100 Foot Yoke Carry
100 Foot Bamboo Bar Overhead Carry
*If no yoke then sub a 20-30 second front rack hold at 90+% of 1RM.
**If no bamboo bar then sub a 100 foot double kettlebell overhead carry.
Plyometrics and Power Output
Three sets of:
3 Depth Drops
Rest 15 seconds between reps and 90-120 seconds between sets
Followed by…
Five to Six sets of:
2 Step Vertical Leap Each Leg
Rest as needed
*The two step vertical leap is exactly how it sounds. You get two steps and then jump as high as you can, no running start. If you cannot use a vertical leap testing device, try doing this at a basketball court, or next to a tall wall with a piece of chalk in your hand. Swipe the wall at the highest point, and then try to beat it.
Followed by…
Three sets of:
3 Single Leg Medball Bounds + Vertical Toss
Rest 30 seconds between legs and 2 minutes between sets
*Perform three consecutive single leg medball bounds. Land the third bound on both feet and immediately toss the ball into the air for maximum height.
Additional Cardio Option 2
35 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, and 28 minute marks perform a 10 second burst for max wattage, then settle back into your zone 2 pace.