Workouts

To be done after the conditioning test:

Core Work
3 rounds
x20 weighted knee hangs
rest :30
1:00 Gymnastic plank hold
rest :30
x30 Kb Russian Twist
rest 1:00

Dūrātus Fitness Test

*Up&Down*
8:00 AMRAP
1(+1) bodyweight clean and jerk
x6 burpee box jump overs

4:00 Minute Rest

For time:
Reverse order of total reps achieved in first

Sled Marches;

4 sets:
100' continous march
100' light sled sprint

-rest as needed between sets-

*We are going to contrast the marches with some lighter faster movement today. The movement pattern of both the march and sprint should be consistent and the only difference should be the speed of turn over on your steps. Remember that the goal of the marches is to mimic the same movement pattern and body position (minus arms) as a sprint. Torso should be long, knees should drive high as you step, and you should be pressing into the ground with the balls of your feet.

Stronmanish Medley
4 rounds:
:30-:60 front KB front rack wall sit hold
-50'd-ball carry
-50' dbl KB overhead carry
x5 d-ball clean

-rest as needed between rounds-

*Today's focus on bracing through sustained movement as well as fast dynamic movements. The same weight of the KB's should be used for the both carries and press. The same weight of the KB's should be used for both the carries and cleans.

A).
3x8-12 half kneeling single arm DB strict press

*The weight on the press should be challenging. The intention of the half kneeling position is to challenge your hip and shoulder mobility as well as your core stability while you are performing the press. This will help to translate to a stronger overhead position by reducing the compensations needed.

B).
3x3-8 tempo strict pull ups from dead hang, 2111 (1 second up, 1 second hold, 2 seconds down, 1 second hold) *single if needed
-ss-
3x20-30s pike position handstand hold
*focus on pinching shoulder blades together and reaching into the floor

*Similar to the mobility discussion from early this week. We are selecting to movements that are going to help with mobility of the entire shoulder joint. The tempo pull up should be perform slowly and controlled. You should have to perform a scap retraction before each rep.

Open:
12:00 AMRAP
x40 box jump overs
x20 hang power snatch (75/55)
x30 push ups
x20 hang power snatch
x40 abmat situps

FTNS/MVMT:
12:00 AMRAP
x40 box jump overs
x20 Kb swings (light weight)
x30 push ups*
x20 Kb swings
x40 abmat situps

*Elevate the push up if needed.

Comprehensive Warm Up:
600 meter jog
-----
50' of each;
-forward skips
-backward skips
-lunge w/ overhead reach *skip inbetween lunges
-carioca
-"A"-skip
-skip for height
skip for distance

*Focus for this warm up is to work on reducing ground-reaction time. In other words you should land with a stiff flat foot and push off the floor as fast as possible. Think about "popping" off the ground with each step.

Endurance Day:
30 minutes of continuous work:
200 meter run
10/8(+10/8) calorie echo bike
100' unweighted walking lunge

*This is not a traditional AMRAP. We are not looking for "maximum" effort but rather a smooth continuou effort. You should be able to recover within a minute or two after the workout is over. Think about establishing and holding just under an uncomfortable pace for the full 30.

As part of your recovery - your coach will lead 10-15 minutes working specific mobility.

Warm Up:
1 minute hold bottom of air squat hold
-----
30' of each;
-Straight leg bear crawl
-Spiderman crawl
-Sampson lunge
-Duck Walk
-Knee over toe walking lunge (x2)
-----
1 minute hold in the bottom of a cossask squat
(keeping hips low shift to the other leg every 10 seconds)

Strength:
A). 3x6-8 single leg squat elevated on box

*Today's focus is improved balance on the squating leg. Let your free leg hang straight down but avoid pressing it against the box for support. Perform these reps slow and controlled, avoiding twisting or compensating as you lower down or stand back up.

B).
3x10-20 seated single leg pike ups
-ss-
3x6 tempo RDL's, *4321 tempo
(use a light weight and work on finding end range of your hamstring flexibility each rep)

*One of the components of good mobility, and in the case of today's training good pistol squats, is the strength of the antagonist muscle groups that you are trying to mobilize. So while we are building range of motion in our RDL's by keeping them light and adding a tempo we are also increasing the strength of your hip flexor muscles through the use of the single leg pike ups.

Open:
50 burpees to 6” 

50/40 C2 bike cals 

50 empty BB thrusters

FTNS:
50 burpees
50/40 C2 bike cals
50 light WBs

MVMT:
2 rounds
x20 burpees
20 C2 bike cals
x20 SA DB thruster