7.10.15 Training Sessions (2)

 

GENERAL PREPARATION
Gather your equipment, do a few reps, and go!
Then:
Tag Team Progression
1 minute Row or Ski +
2 minutes of Circuit (see below) +
3 minute Row or Ski +
4 minutes of Circuit +
5 minute Row or Ski +
6 minutes of Circuit +
7 minute Row or Ski +
8 minutes of Circuit +
9 minute Row or Ski +
10 minutes of Circuit 
Total calories + reps = score
Then:
Fall Down
Circuit Options:
Option 1: 15x KBS + 10x Push-ups + 5x Pull-ups
Option 2: 15x Wall Ball + 10x Box Jumps + 5x Pull-ups
Option 3: 15x Wall Ball + 10x Toes-to-Bar + 5x HSPUs
Option 4: 15x KBS + 10x DB Push Press + 5x Hex Bar Deadlifts
Then:
Cool Down

 

COMPETITIVE FITNESS
15x Pull-up + Pullovers, partition as needed
Then:
3x Strict Press + 
3x Push Press +
3x Push / Power Jerk
3 sets light to warm-up
Then:
10-minutes to establish a 3RM Shoulder-to-Overhead
Then:
4×3 Snatch-Grip Deadlift @ 100% of best Snatch
Then:
15/12 Calorie Row + 5-4-3-2-1 Rope Climb
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

It was one of those kinds of workouts.

It was one of those kinds of workouts.