0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-35:00 Full Body Strength
35:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Samson Stretch
Hip Openers
Thread the needle
Child’s Pose
Specific Warm-up
3 Phases of the Turkish Get-up (VIDEO)
Strength
Turkish Get-up
3x3 each arm, 3x1 each arm
FOCUS:
Lift heavy with solid technique, push for those PRs!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 3 minutes for 9 minutes do 3 each arm, alternating arms each rep. So a total of 6 reps every 3 minutes. EMOM 6: 1 Turkish Get-up, alternate arms each minute
Endurance Prep
2-3 Rounds
10 KB Side Bends (5 each side)
10 Russian KB Swings
10 Double Unders/Single Unders
Endurance:
4 Rounds For Quality
100 Single DB Carry @50/35
20 Russian KB Swings @53/35
40 Mountain Climbers
FOCUS:
Grip strength
Full body endurance
WEATHER MODIFICATIONS:
100yd carry inside if needed
Level 1: 25/15, 26/18
Level 2: 35/20, 35/26
Level 3: as written
Level 4: 70/50, 70/53