Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
25 Banded Good Mornings
15 Wide Foot Goblet Squats (light)
Followed by…
Three sets of:
5 Box Jump All the Way Overs (no higher than 20″)
Rest 60 seconds between sets
A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1.1.1 reps from high blocks
*Set the block height to where the bar sits at mid thigh.
*Rest 5-10 seconds between singles.
*If you do not have blocks, then perform this as a hang snatch from mid thigh.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 10 reps @ 60%
C.
Against a 2 minute clock, complete as many rounds and reps as possible of:
15/12 Calorie Row
12 Unbroken Wall Ball Shots (30/20 to 10/9′)
9 Toes to Bar
Rest 60 seconds between sets and repeat for a total of SEVEN sets (21 minutes)
*Pick up where you left off on each round.
*Wall ball shots must be completed unbroken, unless you are mid-set when the clock expires.
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 15 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 60 seconds
E.
Accumulate 100 Hanging Knee Raises
Athlete Notes:
Monday’s are going to be all about working at a 2:1 ratio. Today is 2 minutes on and 1 minute off. None of the movements or reps are high enough or high skill enough to keep you waiting so just keep moving the full 2 minutes then shake the arms out during the 60 second rest. The goal is to row at a pace that has you off in around 45 seconds, then unbroken on the wall balls – because it’s required – and then unbroken on the toes to bar as well. Remember to pick up where you left off.
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.
Strength Accessory
A.
Three to Four sets of:
6-8 Tempo Romanian Deadlifts @ 1111
Rest 90 seconds between sets
B.
For max unbroken reps:
Front Squats (155/105lbs)
35-49: 135/95 lbs
50-59: 125/85 lbs
60+: 115/75 lbs
*Go to true failure. This very well could be upwards of 50 reps. That’s why you’re subbing this for the primary metcon. If you do it right you shouldn’t have anything left.
Row Endurance
For Max Calories:
60 Second Row
Rest 30 seconds
90 Second Row
Rest 30 seconds
2 Minute Row
Rest 30 seconds
2:30 Row
Rest 30 seconds
3 Minute Row
Zone 2 Conditioning
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Sled Session
Accumulate 1 Mile in a Sled Drag with 30-40% of Bodyweight