Mobility, Activation & Warm-Up
Mind Muscle Hip Internal Rotation for Squatting
30 Seconds Assault Bike
Deep Squat Progressions
x 3 reps
10-15 Ring Rows
20 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Static Hang from Bar x 30-60 seconds
10 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Strict Pull-Ups x 3-5 reps
A.
Two sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes
Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. You will probably get snotty and that is okay – just your nasal passage getting cleaned out!
B.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips or Stationary Dips
30 Alternating Dumbbell Snatches
60 Double Unders
15 Ring Dips or Stationary Dips
30 Russian Kettlebell Swings
20/15 Calories of Assault Bike or Rowing
35-54: 50/35 lbs; 32/24 kg
55+: 35/20 lbs; 24/12 kg
C.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-10 reps
Rest 60 seconds
Athlete Notes:
Happy Saturday! You’ll open up the day with some nasal breathing pieces and then move into a partner workout (if you don’t have a partner then make this a 15 minute amrap). Have fun with the workout, get some trash talking in and enjoy your Saturday. Be ready to hit it hard come Monday with the start of the new cycle!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Ten rounds for completion of:
Run 200 Meters @ 8/10 effort
Walk 100 meters*
*This is your recovery, walk only slow enough to continuously repeat the 100 meter efforts.