3.31.17 Training Sessions (1)

GENERAL FITNESS “Can’t or Won’t”  Choose any four tasks. Complete each in the allotted time or serve the penalty. Your goal is to go 4/4. If you go 4/4 congratulations. If you fail, ask yourself the question, did you fail physically or mentally...

3.30.17 Training Sessions (1), LSD

  GENERAL FITNESS Warm-up: In teams of two… 1-6-1 Reverse Burpee Relay Then: Against a 30 minutes clock: 0-10: 1-mile run (6 laps) 10-20: Elite – 7 rounds of Cindy, Pro – 6 rounds of Cindy, Amateur – 5 rounds of Cindy 20-30: 2000m Row or...

3.29.17 Training Sessions (3)

  GENERAL FITNESS EMOM x 12 Even: 15x Two-handed KBS, AHAP Odd: 10x KB Push Press, same weight Rest 2:00 Then: EMOM x 12 Even: 12/7 Calorie Assault Bike Odd: 10x “Quick” Whipsmash + 10m Rope Pull/Sprint with chains Rest 2:00 Then: EMOM x 12 Even: 200m...

3.28.17 Training Sessions (2)

  GENERAL FITNESS 10′ AMRAP P1 10x DB Snatch + 100m Sprint (50m out, 50m back) P2 Yoke Hold for duration of Snatches and Sprints P3 Rest Then: 10′ AMRAP P1 30m Loaded Duck Walk P2 8x Burpees P3 Dead Hang for the duration of Duck Walk Then: 10′...

3.27.17 Training Sessions (3)

GENERAL FITNESS 1-8-1 Box Jump Ladder @ 30/24″ Then: 5-minute each station: M.E. DB Burpee/Box Step-ups @ 2×30/20 M.E. Row for calories M.E. Wall Ball @ 20/14 M.E. KBS @ 70/50 Rest 2:00 between each set, 28 total minutes Then: Cool Down   STRENGTH 2x...