Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Assault Bike
100 Foot Double Overhead Carry
10 Box Jump Overs (24/20″)
10 Double Kettlebell Front Squats
A.
Every minute, on the minute, for 12 Minutes:
*Split Jerk @ 80%
*The goal is perfect reps.
Do not just attempt to go 12/12 but attempt to go 12/12 with nearly perfect lifts
B.
Every minute, on the minute, for 32 minutes (4 sets of):
Station 1: 60 Second Assault Bike
Station 2: 20 Line Facing Burpees
Station 3: Max Distance Shuttle Run
Station 4: Rest
Station 5: 60 Second Row
Station 6: 20 Russian Kettlebell Swings (70/53lbs)
Station 7: Max Distance Handstand Walk (25 Foot Increments)
Station 8: Rest
C.
Three sets of:
10-15 Dumbbell Front Raises
10-15 Dumbbell Lateral Raises
Max Effort Hercules Hold
Rest 1-2 minutes
*Pick a weight light enough that you can achieve 10 reps but do not have to use any swinging assistance.
Athlete Notes:
Cardio city coming up for today. It’s the last week of the open so we want to make sure you’re still getting some good training in but many of you need to be fully prepared for Friday. This workout is designed to make you sweat, get your heart rate up, and practice some skills, but you shouldn’t be beat up or sore from it. Just move with intention and fast where it’s asked.
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
Two sets of:
250 Meter Row @ Easy Pace
250 Meter Row @ Moderate Pace
150 Meter Row @ Easy Pace
200 Meter Row @ Sprint Pace
Rest 2 minutes between sets
Followed by…
Two sets of:
20 Second Hard Effort Row
40 Second Easy Row
After the second set, Rest 2 minutes, then…
Test 2000 Meter Row
*Note total time, average splits/500m, and average strokes/minute.
Compare results to 1/4.
Strength Accessory Option
Three sets of:
6-8 Ab Wheel Rollouts
10-15 Banded Seated Rows
Rest as needed
Additional Work
Spend 10-15 minutes practicing the next level of jump rope for yourself.
Suggestions:
Regular Double Under Efficiency
Drag Rope
Weighted Rope
Cross-overs
Additional Work
Three rounds for times of:
20 Calorie Ski
2 Legless Rope Climbs
3 Rope Climbs
50 Foot Double Dumbbell Overhead Walking Lunge (50/35lbs)
Rest 1:1