Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold
Followed by…
Three sets of:
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Thrusters
*Empty bar up to 95/65lbs
A.
Every 90 seconds, for 15 minutes (10 sets) of:
2 Cleans @ 60-80% of 1-RM Clean
B.
“Die Hard With a Vengeance” – Lowlands Throwdown
For time:
40/32 Calorie Echo or Assault Bike
20/16 Bar Muscle Ups
10 Overhead Squats (225/155lbs)
Time Cap = 7 Minutes
At the 12:00 mark…
Every minute, on the minute, for 18 minutes:
Station 1 – 15-18/12-15 Calorie Echo or Assault Bike
Station 2 – 12-15 Chest to Bar Pull-Ups
Station 3 – 8-10 Overhead Squats (155/105lbs)
C.
Three sets of:
8-10 Tempo Bat Wings @ 1113 + 30 Second Bat Wing Hold on Last Rep
Rest as needed
Athlete Notes:
It’s semi finals week so we’re going to be bringing some past semi finals workouts your way. We’ll play around with some from this year as well, but we’re picking some of our favorite workouts to give you guys this week. In today’s workout we’re looking for speed so hammer that bike, see if you can hit the bar muscle ups in 1-2 sets, and then try to hang on to that barbell. Once we’ve finished the workout, just to get some extra volume in, we’re going to drop the weight on the overhead squats a bit and turn this workout into an EMOM. As always with that, stay ahead of the clock and you’ll survive.