Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Push-Up Plank Hold
100 Foot Single Arm Overhead Carry (each arm)
15 Ring Rows
50 Single Unders
Followed by…
Three sets of:
10 Box Jump Overs (24/20″ – Open Style Step Down)
Rest 30-45 seconds between sets
A.
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Shoulder Taps (10/arm)
Rest as needed
Followed by…
Four sets of:
30 Freestanding Handstand Shoulder Taps (15/arm)
Rest as needed
OR
Four sets of:
30 Nose to Wall Thigh Taps (15/side)
Rest as needed
Followed by…
For times:
60 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 3 minute mark, rest 3 minutes, then…
30 Kipping 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).
B.
For time:
300 Double Unders
*Every break or trip perform a 50 foot Handstand Walk OR 4 Wall Walks.
TIME CAP = 6 Minutes
Rest 5-10 minutes, then…
C.
Every minute, on the minute, for 24 minutes:
Station 1: 16/13 Calorie Echo/Assault Bike
Station 2: 10 Chest to Bar Pull-Ups + 10 Box Jump Overs (24/20″)
Station 3: Max Devil’s Press (50/35lbs)
Station 4: Rest
*Score for Devil’s Press only counts if you hit all the calories/reps in the other 2 minutes.
Athlete Training Notes:
Back at it with our Tuesday skill session. We’ll start things off with some high volume kipping handstand push-ups. We’ve seen high numbers come up in the open here so we want to start building up some volume with these. After that we’ve got a double under skill piece coming up. Again, high volume reps seem to come up pretty often so the goal is to knock these out unbroken. There’s just a small penalty if you do trip :). We’ll finish the day out with another EMOM. Aim for about 50 seconds on the bike, 30 seconds on the chest to bar/box jump over station, then go ham on the devil’s press. Score for that workout is going to be your max reps so try to aim for one rep every 5-8 seconds or so.
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 3 minute clock:
400 Meter Run
15/12 Calorie Row
Max Burpee Pull-Ups in the remaining time.
Rest 3 minutes between sets alternate full sets with a partner for FOUR sets each.
*If you don’t have a partner, alternate 1:1.
35-54:
Against a 3 minute clock:
400 Meter Run
12/10 Calorie Row
Max Burpee Pull-Ups in the remaining time.
Rest 3 minutes between sets alternate full sets with a partner for FOUR sets each.
55+:
Against a 3 minute clock:
400 Meter Run
10/8 Calorie Row
Max Burpee Pull-Ups in the remaining time.
Rest 3 minutes between sets alternate full sets with a partner for FOUR sets each.
Strongman
Complete as many rounds and reps as possible in 10 minutes of:
100 Foot Sandbag Bearhug Carry (150/100lbs)
100 Foot Farmer Carry (70/50lbs DB’s)
100 Foot Double Kettlebell Overhead Carry (53/35lbs)
35-54: 150/100 lbs; 70/50 lbs; 53/35 lbs
55+: 100/75 lbs; 53/35 lbs; 35/20 lbs
Plyometrics and Power Output
Three to Four sets of:
4 Depth Jump to Vertical Leap
Rest 15 seconds between reps; 1-2 minutes between sets
Followed by…
Three sets of:
10 Medball Speed Skaters + Max Vertical Throw
Rest as needed
Followed by…
Two to Three sets of:
50 Meter Shuttle Run
Rest as needed
Additional Cardio Option 2
40 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, and 35 minute marks perform a 7 second burst for max wattage, then settle back into your zone 2 pace.