Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
30 Second Bottom of Goblet Squat Hold
5 Cat/Cows
Followed by…
Two rounds of:
50 Banded Good Mornings
100 Foot Bodyweight Walking Lunge
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 2 reps @ 80-85%
Sets 4-6: 1 rep @ 87.5-92.5%
Sets 7: 1 rep @ 92.5+%
*Do not touch and go.
B.
Back Squat
Set 1: 10 reps @ 60%
Set 2: 10 reps @ 60-70%
Set 3: 10 reps @ 70%
Rest 2-3 minutes between sets
C.
Against a 2 minute clock, perform as many reps as possible of:
100-Foot Handstand Walk
5 Hang Power Snatches (135/95 lbs)
Max Ring Muscle Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
D.
Four sets of:
12 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds
Athlete Notes:
Speed and gymnastics, that’s what we’ve got going on for today. We want to see how quickly you can hit the handstand walks, go unbroken on the hang snatches, and then rip out some muscle ups. The goal here should be to have at least 45 seconds on the rings, so please modify accordingly. Subs for handstand walking are 5 wall walks, and subs for the ring muscle ups are any gymnastics pulling that you’d like to hit for today.
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.
Assault Bike Option
Every 4 minutes, for 28 minutes (7 sets of):
40/25 Calorie Assault Bike
Sled Drag Option
Four rounds for time of:
1000 Meter Concept 2 Bike Erg OR 500 Meter Row
400-Meter Sled Drag @ 50% of your Lean Body Mass
Additional Work Option
Five sets for times of:
5 Sandbag Over Yoke (150/100lbs)
100 Foot Yoke Carry
Rest 1:1
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