General (6:00)
10/7 Cal Row
10 no push up burpee
10 Banded or PVC pass through
3 rounds
Specific (7:00)
5 Push up
5 light single arm overhead step back lunge (each)
5 Sit up
2 rounds
2×3 Turkish get ups each side (practice for sets below)
(9:00)
Turkish get ups
4×3 each arm
Today we intentionally start with pretty light weight and add intensity by more load for each set.
(6:00)
Build to and find proper load of 7 unbroken reps
RXConditioning: (15:00)
Every 3:00 x 5 sets
7 Bench press (185/115lb.)
14/11 Calorie row
21 Abmat Sit up (GHD considered for advanced athletes)
*Athletes should complete work in 2:30 in order to get a bit of rest before the next interval begins.
**Today’s score is the slowest interval!
Intermediate:
Every 3:00 x 5 sets
7 Bench press (135/85lb.)
14/11 Calorie row
21 Abmat it up
Baseline:
Every 3:00 x 5 sets
7 Bench press (35/15lb.)
8/6 Calorie row
12 Abmat it up
*Consider dumbbells for athletes struggling with shoulder limitations on bench press.
3×15 Dual dumbbell bent row
1:00 rest
Today we work on everyone’s favorite lift: the Turkish Get up! Yes we say that with sarcasm but we also understand the value of this movement for building elite levels of fitness and for survival as we continue through our lifetime. Getting up off the ground may not be our favorite choice modality for improving our fitness, but it is the one most essential. Turkish Get ups and burpees may be cursed by many but they are valued by all. In our conditioning today, we bench press row and sit up. You choose your variation but the goal is for the bench press to be challenging enough that it builds fatigue, allowing you to start unbroken and may demand one rest in the seven reps as the sets progress. You want to scale the three movements in such a way that allows for a minimum of 30 seconds rest before it’s time to begin your next interval.