Warm Up
20 Fire Hydrants per leg
For Quality
3 Rounds
1 min Assault Bike - slow
20 secs Assault Bike - fast
(increase pace each round)
-- then --
2 Rounds
30 sec Wall Sit
10 Jumping Lunges
10 Goblet Squats- light kettlebell or dumbbell
10 Strict Press
Session 1
Barbell Conditioning
For Time
10 Power Clean & Jerks, 65% 1RM
Rest 1 min
8 Power Clean & Jerks, pick load
Rest 1 min
6 Power Clean & Jerks, pick load
Rest 1 min
4 Power Clean & Jerks, pick load
Add 10/5 lbs for each set after the set of 10 at 65% 1RM.
Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both.
Weightlifting
Every 3 mins x 5 sets: Front Squat
3 x 4 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 85%
% based on 1 RM Front Squat
Conditioning 1
Option 1: For Time
40 - 30 - 20 - 10 Wall Balls, 10ft.
5 - 4 - 3 - 2 - 1 Rope Climbs
Alternative Supinated Strict Pull Ups
50 ft. Handstand Walk
Alternative 6 Wall Walks
20 / 14 lbs
Gymnastics Conditioning
2 Rounds For Time
15 Toes to bars or Hanging Knee Raises
21 American Swings
15 Toes to bars or Hanging Knee Raises
15 American Swings
15 Toes to bars or Hanging Knee Raises
21 American Swings
Rest 1:1 between each round.
RX 24 / 16 kgs
Sclaed 16 / 10 kgs
Session 2
(Optional)
Conditioning 2
2 Round For Time
50 ft. Single Arm Dumbbell Overhead Walking Lunge (L)
10 Sandbag Cleans
Alternative Power Cleans
50 ft. Single Arm Dumbbell Overhead Walking Lunge (R)
15 Sandbag Bear Hug Squats
Alternative Front Squats
Rest 2 mins between each set.
RX
Sandbag 150 / 100 lbs
Dumbbell 70 / 50 lbs
Barbell 155 / 105 lbs
RX
Sandbag 100 / 70 lbs
Dumbbell 50 / 35 lbs
Barbell 135 / 95 lbs
Accessory Work
3 Rounds
10 Seated Kettlebell Strict Press, pick load
10 / 8 Strict or Kipping Ring Dips
Alternative Bench Dips
max rep Handstand Shoulder Taps*
Alternative Plank Shoulder Taps
*minimum of 8 reps
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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