Primary Training Session
Get Moving Warm-Up
Three rounds at ascending effort of:
Run 200 meters
15 Russian Kettlebell Swings
5 Single Arm Kettlebell Thrusters (each arm)
100 foot Sandbag Bearhug Carry
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Clean + 2 Jerks @ 55-65% of 1-RM Clean and Jerk
Followed by…
Five sets of:
Clean + 3 Jerks @ 70-85% of 1-RM Clean and Jerk
Rest as needed
B.
For time:
100 Foot Single Arm Overhead Dumbbell Lunge (70/50 lbs)
followed by…
30/22 Calorie Assault Bike
20 Chest to Bar Pull Ups
20 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle Ups
20 Single Arm Devils Press (70/50 lbs)
20 Chest to Bar Pull Ups
30/22 Calorie Assault Bike
followed by…
100 Foot Single Arm Overhead Dumbbell Lunge (70/50 lbs)
C.
Accumulate, in as few sets possible:
100 Banded Hammer Curls
100 Banded Triceps Pressdowns
D.
Three sets of:
45-60 second Dead Hang from the Pull-Up Bar
Immediately followed by…
100 Foot HEAVY Farmer Carry
Rest 60 seconds
Athlete Notes:
Today’s workout is going to be a fast one. We want you to put your head down and push! Your goal should be unbroken on the lunges, both the front and back end. For the front end bike we want you to be aggressive but don’t get to that redline. For both sets of chest to bar pull-ups we want to see 1-2 sets. Be a little smart here knowing that you’ve got 10 bar muscle ups and a second set of chest to bar’s to get through. When you get to the burpees we want to see consistency. Hit the ground, pop up, and jump over. We like the jump up step down strategy here as an opportunity to still move smooth while regulating your heart rate a bit. When you get to the bar muscle ups, we are looking to push for unbroken here, or maximum of 2 sets. Go big and see if you can hang on! After those you’ll move to the single arm devil’s press which is where we will see people really separate. Can you lean in to the discomfort and push through these, or will you give in when that empty tank light comes on? Moving back through the chest to bars and assault bike you’re going to push with what you’ve got left. The last set of lunges will be difficult, but we don’t want you gaming the chest to bars and bike thinking about those. Push them and see if you can hang on for the last set of lunges!
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 Conditioning Option
Complete for time:
2000/1900 Meter C2 Bike or 60/45 Calorie Echo or Assault Bike
200 Foot Shuttle Run (50 foot increments)
1000/950 Meter C2 Bike or 30/22 Calorie Echo or Assault Bike
200 Foot Shuttle Run (50 foot increments)
Rest 2 minutes and repeat for a total of 4 sets
Stability/Unilateral Accessory Option
A.
Three sets of:
Lateral Single Leg Landing Jumps x 8-10 reps each leg
Rest as needed
B.
Three sets of:
Suitcase Deadlift Right Side x 10 reps
Suitcase Hold Right Side x 30 seconds
followed by…
Suitcase Deadlift Left Side x 10 reps
Suitcase Hold Left Side x 30 seconds
Rest as needed