In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B. Build to 85-90% of your 1-RM Clean & Jerk, and then…
Every minute, on the minute, for 6 minutes:
2-3 Clean & Jerks @ 85% of your 1-RM
If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.
C. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-80% of 1-RM
D. Against a 6-minute running clock, perform the following:
50/35 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories
Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.
Optional Additional Conditioning Session
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters
This session is best performed 3-4 hours following today’s primary session.