Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Sandbag Bearhug Carry
15/12 Calorie Echo/Assault Bike
Followed by…
Three rounds for quality of:
100 Single Unders
50
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Sets 7-10: 1 rep @ 80%
At the 15:00 mark…
Four sets for times of:
8 Power Snatches (135/95lbs)
Alternate 1:1 with a partner.
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Double Dumbbell Snatches (50/35lbs)
9 Dumbbell Step Ups (50/35lbs to 24/20″)
12/9 Calorie Echo/Assault Bike
At the 9:00 mark, rest 60 seconds, then…
One round for time of:
12 Double Dumbbell Snatches (50/35lbs)
18 Dumbbell Step Ups (50/35lbs to 24/20″)
24/18 Calorie Echo/Assault Bike
C.
Three sets of:
8-10 Dumbbell Z Press
Rest 30 seconds
8-10 Feet Elevated Ring Rows @ 1111 tempo
Rest as needed
Athlete Notes:
AMRAP, rest, for time. Treat this like a 2 part event with multiple scores. How are you going to pace it to maximize both? Stay consistent during the 9 minute piece, try to catch your breath in the 60 second break, and then it’s full send to the finish line in the for time portion.
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.
Bike Option
Twelve sets of:
40 seconds @ 20 Minute Test
20 second Rest
Immediately followed by…
Eight sets of:
30 seconds @ 20 Minute Test + 4-5RPM
30 second Rest
Immediately followed by..
Four sets of:
20 seconds @ 20 Minute Test +10-12 RPM
40 second Rest
Immediately followed by…
Two sets of:
30 Second Max Cals
Rest 30 seconds
Rowing Option
Two sets of:
1 Minute Row @ 1k Pace
3 Minute Rest between sets
Followed by…
Four sets of:
2 Minute Row @ 2-5k Pace
1 Minute Rest between sets
Followed by…
Two sets of:
30/24 Calorie Row for Time
Rest 90 seconds between sets
Strength Accessory Option
Four sets of:
8-10 Wide Grip Pronated Chest Supported Rows
Rest as needed between sets
Additional Work
For time:
Accumulate 100 GHD Sit-Ups
*Every 45 seconds, perform 5 line facing burpees.
Additional Work
Three sets of:
50 Foot Hand Over Hand Rope Pull (7/10 effort)
100 Foot HEAVY Sled Push
Rest as needed