Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort
Followed by…
Followed by…
Two sets of:
100 Foot Double Kettlebell Front Rack Carry
10 Kettlebell Deadlifts
10 Goblet Squats
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 2 minutes, for 20 minutes (10 sets of):
Low Hang Clean + Hang Clean + Clean + Jerk
*Drop and reset between reps.
**Start at 60% and build by 2-5% every rep based on quality.
B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 4 Front Squats @ 70%
Station 2: 2 Front Squats @ 80%
C.
Option A:
Four sets of:
6-8 Ring Muscle Ups
Rest 60-90 seconds between sets
Option B:
Four sets of:
5-7 Bar Muscle Ups
Rest 60-90 seconds between sets
Option C:
Four sets of:
*Gymnastics Movement of Choice x 60-80% of Max Reps*
Rest 60-90 seconds between sets
D.
Option A:
Complete as many rounds and reps as possible in 8 minutes of:
6 Alternating Dumbbell Snatches (70/50lbs)
12 Single Arm Overhead Lunges (70/50lbs – split however between arms)
18 V-Ups
Option B:
Complete as many rounds and reps as possible in 8 minutes of:
8 Alternating Dumbbell Snatches (50/35lbs)
16 Single Arm Overhead Lunges (50/35lbs – split however between arms)
18 V-Ups
Conditioning Training Note
Our Friday AMRAP this week gives us 2 different options. If the 70/50lbs dumbbell is too heavy for you to move consistently, pick option B. The goal for this workout is to always be working. You’ll be able to breathe through both the snatches and overhead lunges so that should help the heart rate. If you have to take a break make it a quick one before the final snatch and then go right into the lunges. For the v ups your goal is 1-2 sets on each round. These will get sneaky tough as you get deeper into the workout so don’t underestimate them. Eight minutes goes quick so KEEP MOVING!