Mobility + Prehab + Warm-Up
400 Meter Run
Over/Under Barbell x 60 seconds (30 seconds in each direction)
200 Meter Run
90/90 Hip Rotations x 5 reps
followed by …
Two sets of:
Double-Unders x 25-50 reps
Unweighted or Medball Single Leg Bound x 3 reps per side
Box Jump x 5 reps (land as quietly as possible without letting knees cave in)
and finish with …
2 minutes of practicing either Crossover Single-Unders or Double-Unders
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Hang Power Clean + Clean
Build in weight over the course of the six sets
B.
Ring Muscle-Up Drills
Rotate through the following drills, not for time, for 3 sets:
Large Ring Swings x 2-6 reps
Snap Pulls x 2-4 reps
Peekaboo Swings x 2-4 reps
and then …
Five sets of:
200 Meter Run
1-5 Ring Muscle-Ups or Ring Dips*
*Use a band if needed on the ring dips or do jumping ring muscle-ups
C.
35-54:
Every minute, on the minute, for 24 minutes (6 sets) of:
Station 1: 15 Wall Ball Shots (30/20 lbs to 10/9′)
Station 2: 5 Bar Facing Burpees + 5 Power Cleans (135/95 lbs)
Station 3: 18/13 Calorie Assault Bike or Row
Station 4: Rest
55+:
Every minute, on the minute, for 24 minutes (6 sets) of:
Station 1: 15 Wall Ball Shots (20/14 lbs to 10/9′)
Station 2: 5 Bar Facing Burpees + 5 Power Cleans (95/65 lbs)
Station 3: 16/11 Calorie Assault Bike or Row
Station 4: Rest
Athlete Notes:
I know, I know … you did wall ball shots on Wednesday! But they were light wall ball shots on Wednesday 🙂 Today you get to incorporate heavy wall ball shots; YOU’RE WELCOME! Please adjust the reps if you aren’t able to get the assigned reps in 45 seconds or less. You can hit the ground running on station 2 since you just have 5 bar facing burpees and 5 power cleans. Keep the power cleans touch and go, focusing on getting your elbows around the bar and finishing the rep. Push hard on the bike to make sure you are done in 60 seconds and then focus on recovery for station 4; trying to get back to a nasal inhale / mouth exhale as quickly as possible.
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.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Two sets of:
10 Minute Jog @ 80-85% of Max Heart Rate
2-3 Minute Jog/Walk until you feel like you have recovered your breathe
When the clock reaches 30:00, perform…
10 Minute Cool Down Jog