Rough Riders Mount Up
Warm Up/Mobility
Warm-up
200 M of choice
into 2 Sets
6 alt box step ups
6 Downward Dog to Plank
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Hi Hang Pwr Snatch
3 Hang Pwr Snatch
3 Pwr Snatch
into 2 Sets
6 alt box step ups
6 Downward Dog to Plank
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Hi Hang Pwr Snatch
3 Hang Pwr Snatch
3 Pwr Snatch
Metcon
Metcon (3 Rounds for reps)
25:00 TC
Partner
60 Box Jumps (24/20)
3/athlete Snatch (95/65)
50 Alt WB ball pass AbMat Situps
60 Wall Ball Throws (20/14)
50 Alt WB ball pass AbMat Situps
3/athlete snatch (115/75)
60 Box Jumps (24/20)
Partner
60 Box Jumps (24/20)
3/athlete Snatch (95/65)
50 Alt WB ball pass AbMat Situps
60 Wall Ball Throws (20/14)
50 Alt WB ball pass AbMat Situps
3/athlete snatch (115/75)
60 Box Jumps (24/20)
into…
1/athlete Snatch ladder
135/95
155/105
185/115
205/125
Remaining time
Max Snatch
(135/95)
Finisher
Warm-up
Core Work:
4 Rounds:
10 hollow rocks
30 sec hollow rock hold
30 sec superman
10 V Ups
30 sec side plank left
30 sec side plank right
*Focus: Minimal rest between rounds.
4 Rounds:
10 hollow rocks
30 sec hollow rock hold
30 sec superman
10 V Ups
30 sec side plank left
30 sec side plank right
*Focus: Minimal rest between rounds.
Flow
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Hip Bridges
1:00 Alternating Spiderman Lunges
1:00 Cossack Squats
1:00 Dynamic Squat Stretch
:30 Supermans
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks
:30 Hand Release Push Ups
1:00 Air Squats
1:00 Step Back Lunges
-No Rest B/T Sets-
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Hip Bridges
1:00 Alternating Spiderman Lunges
1:00 Cossack Squats
1:00 Dynamic Squat Stretch
:30 Supermans
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks
:30 Hand Release Push Ups
1:00 Air Squats
1:00 Step Back Lunges
-No Rest B/T Sets-
Post Workout Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Conditioning
Metcon (Time)
2000/1500m Row
-rest 2:00-
2000/1500m Ski
-rest 2:00-
4000/3000m Bike Erg
*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.
-rest 2:00-
2000/1500m Ski
-rest 2:00-
4000/3000m Bike Erg
*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.
Metcon (Time)
4 rounds
15/12 cal assault bike
6 Sandbag cleans (150/100)
50m Run
6 Burpee Box Jump Over (30/24)
50m Run
Box 1: 292
Box 2: 8
Box 3: Max Snatch reps