Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
50 Foot Bear Crawl
5 Divebomber Push-Ups
50 Foot Bear Crawl
50 Foot Double Front Rack Carry
10 Double Kettlebell Front Squats
A.
Front Squat
Set 1: 4 reps @ 40%
Set 2: 3 reps @ 50%
Set 3: 2 reps @ 60-65%
Set 4: 1 reps @ 70-75%
Set 5: 2 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 95%
Set 8: 1 rep @ 95-101%
Rest 2-3 minutes between sets.
B.
In 15 minutes, build to today’s heavy:
Snatch + Hang Snatch
*Set must be unbroken for it to count.
C.
Five rounds for time of:
30/24 Calorie Row
10 Bench Press (185/125lbs)
D.
Three sets of:
20-30 Banded Face Pulls
Immediately followed by…
20-30 Banded Triceps Extensions
Rest as needed between sets
Athlete Notes:
Hit the row hard then press with an elevated heart rate. This weight should be something that you could do the 10 reps unbroken. It’s a different beast trying to bench press while you’re breathing hard but this weight should be something that you’re comfortable hopping off the rower and knocking out. We saw bench come up during the AGOQ last year so want to make sure we’re starting to sprinkle it in to be prepared.
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.
Mixed Modal Short Option
Eight sets for times of:
20/15 Calorie Ski Erg OR 250 Foot Shuttle Run
50 Foot Handstand Walk
Rest 1:1 or Alternate full sets with a partner for 8 EACH.
Strength Accessory Option
Three sets of:
12-15 Banded Straight Arm Press-Downs
12-15 Weighted GHD Back Extensions
Rest as needed
Additional Work Option
Three sets of:
30 Seconds of Sandbag Bearhug Hold
Into…
30 Seconds of Sandbag Bearhug Squats
Into…
100-Foot Sandbag Bearhug Carry
Rest as needed
*Heaviest you can perform unbroken.
Additional Work Option
Every minute, on the minute, for 6 minutes:
8 Sandbag to Shoulder (150/100lbs)
At the 6:00 mark…
Every minute, on the minute, for 6 minutes:
7-8 Bar Muscle Ups
At the 12:00 mark…
Four rounds for time of:
4 Sandbag to Shoulder (150/100lbs)
4 Bar Muscle Ups
*Pick EITHER this or the ring muscle up option, not both.