Workouts

Optional Bodybuilding at end of class:
4 rounds
x16 gorilla row
ss
x12 EZ bar curl
ss
x12 lat pull overs

rest 1-2 minutes

Endurance Day

35 minutes of continous effort
x10 burpees
x4/3 (+4/3) calorie echo bike
-200 meter run

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.