Mobility & Activation
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with neutral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Neutral Grip Raise x 5 reps
A.
Every minute, on the minute, for 3 minutes:
Cast Swings x 3 reps
and then …
Every minute, on the minute, for 3 minutes:
Peekaboo Swings x 3 reps
and then …
ATHLETES WHO HAVE MUSCLE-UPS:
Five sets of:
Shove Pop Swing + Muscle-Up x 1-2 reps
Rest 30 seconds
ATHLETES WHO DO NOT HAVE MUSCLE-UPS:
Five sets of:
Snap Pulls on Low Rings x 5 reps + Muscle-Up Transition x 5 reps (Feet on floor
; Feet on box)
Rest 30 seconds
B.
Three sets of:
Single Arm Landmine Row x 10-12 reps @ 3011 each arm
Rest as needed
Two sets of:
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed
Suitcase Carry x 100 Feet each side
Rest as needed
C.
35-54:
Three rounds of:
5 minute Assault Bike or Concept 2 Bike Erg @ 70-80% effort
100-foot Farmer Carry (70/50 lbs)
30 Drag Rope Double Unders or 60 Double Unders
1000 Meter @ 70-80% effort
5 Wall Walks
55+:
Three rounds of:
5 minute Assault Bike or Concept 2 Bike Erg @ 70-80% effort
100-foot Farmer Carry (50/35 lbs)
20 Drag Rope Double Unders or 50 Double Unders
1000 Meter Row @ 70-80% effort
5 Wall Walks
D.
Three sets for quality:
60 Second Prone Plank Hold (add weight if possible)
30 Second Rest
60 Seconds Hollow Body Bounces
Athlete Notes:
Cardio Wednesday! We’ve got a long sweaty workout for you today with a little bit of accessory and skill work mixed in. Use today as a chance to really hone in on your double under technique and to work on shoulder stamina. The row and bike should be done at 70-80% and the whole workout shouldn’t exceed 70-80% of your max HR.
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.
Aerobic/Gymnastics Skills Option
Every 6 minutes, for 30 minutes, complete:
500 Meter Row
10 Toes-to-Bar
5 Hang Power Cleans
35-54: 135/95 lbs
55+: 95/65 lbs