Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
30-sec. bike erg (easy)
5 Deadbugs (each side)
30 sec. Plank (elbows)
5 Empty Barbell RDL
-into-
6 min
Build to 80% for Bench and deadlift
**2. Strength Prep**
– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 3 Bench Press then, 3 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
**3. Workout Prep**
With Partner
10 seconds Assault Bike at Workout pace (each)
10 Yard Sand Bag Carry (each)
3 Shoulder to Overhead @moderate weight (each)
Bench Press 5×3
Bench Press
– 5 sets x 3 reps @ 80% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *
Click “Workout prep notes available” directly below for the full description
Deadlift 5×3
Deadlift
– 5 sets x 3 reps @ 80% 1RM Deadlift
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
Click “Workout prep notes available” directly below for the full description
Quick Silver
Teams of 2
18-minute Amrap
80/60 Calories Assault Bike or 70/50 Calorie Echo Bike
:45 Sec Front Plank
30 Shoulder to Overhead (135/95)
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
Warm Up
Assault Bike
1:00 easy
2x (20sec mod arms, 40sec easy)
2x (15sec fast, 45sec easy arms)
Now in Color (optional for athletes resting for Open workout)
Assault (or Echo Bike) “Arms Focused” Workout
2 sets:
75sec moderate, 1min easy (arms only),
75sec mod/fast, 1min easy (arms only),
60sec moderate, 1min easy (arms only),
60sec mod/fast, 1min easy (arms only),
45sec moderate, 1min easy (arms only),
45sec mod/fast, 1min easy (arms only),
30sec moderate, 1min easy (arms only),
30sec mod/fast, 1min easy (arms only),
-Rest: 2min b/t sets-
Bench Press 5×3
Bench Press
– 5 sets x 3 reps
* Complete a set every 2 minutes, on the minute for 10 minutes *
Deadlift 5×3
Deadlift
– 5 sets x 3 reps
Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
Quick Silver
Teams of 2
18-minute Amrap
80/60 Calories Assault Bike or 70/50 Calorie Echo Bike
:45 Sec Front Plank
30 Shoulder to Overhead
