Warm-up/Activation
“Running clock:”
“0-4”
4 min bike @60%
**off bike with :10 sec left on bike
Into,
–
“4-7”
Dynamic movement:
:30 sec stations
Alt. walking calf raises
knee pulls to chest
heels pulls to butt
walking on heels
single leg DLs
straight legged high kicks
–
**1 min transition
–
“8-20”
4 min bike: :20sec H/:40 E
into
–
30FT high knees
30 FT butt kicks
50m run
50m run BKWD
10 air squats
–
30FT shuffle **down & back
30 FT karaoke **down & back
50m run
50m run BKWD
10 KB goblet squats
–
2 Rounds
10 KB thrusters **5 each arm
5 Box jumps **stepping down
–
**No more than 20 mins on warm-up. Stay moving form start to finish.
#
Mobility
5 mins of athletes choice**
**Focus should be front rack position & squatting position
#
Strength
Front squat: build to a heavy 3 w/a 4 sec Pause @bottom
+
Drop set @90%: 1 x3 w/no pause **explosive standing up
**20 min
**building off from prior week. Note your weight, we will continue to build off these pauses as weeks go on
#
Conditioning
4 Rounds
10 Thrusters135/93, 145-155/98-103, 155-165/103,-108 165175/108-113 **UB & add weight every round
1 min calorie row **hard sustainable efforts every round
Rest 5 mins between
**Modify as needed
–
55-59: 115/83, 125/88, 135/93, 145/98
60+: 95/63, 105/73, 115/83,125/88, 135/93
#
BE Complete
3-4 Rounds NFT
15 PVC dislocates
15 weighted sit-ups
15 banded goodmornings
Strength
Front squat: build to a heavy 3 w/a 4 sec Pause @bottom – 175#
Drop set @90%: 1 x3 w/no pause explosive standing up – 157#
Conditioning
4 Rounds
10 Thrusters – 95#, 105#, 115#, 125# **UB until last round
1 min calorie row – (22, 21, 21,19 cal)
Rest 5 mins between
Round splits (1:53, 2:03, 2:11, 2:46)