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 first?
1. 2000m Row
Males <7:45
Females <8:30
Penalty = another 500m row before you get off the C2 Rower
2. 50/40 Calorie Assault Bike
Goal is <3:00
Penalty = another 20 calories before yo get off the Assault Bike.
3. 100x Burpees
Males < 7:30
Females < 8:30
Penalty = Finish Burpee + 20 additional Burpees
4. 150x Wall Ball @ 20/14
Goal = <8:00
Penalty = Finish Wall Ball + 30 additional Wall Ball
5. 100x UB KBS @ 60/45
Penalty for breaking = Finish KBS + 30 additional KBS
6. “Grace on the run,” 600m run + 30x Clean and Jerks for time @ 135/95
Goal = <9:00
Penalty = Finish CJ + 40x Deadlifts, same load
7. Half “Flight Simulator”
5-10-15-20-25-30-35-40-45-50 UB Double Unders
Goal = <8:00
Penalty = Finish + go back down 45-40-35-30-25-20-15-10-5
8. 30/20x Ring Muscle-ups for time
Goal = <8:00
Penalty = Finish MUs + 30x Pull-ups
9. UB 100′ Hand-Over-Hand Rope Sled Pull (coach chooses load) 
Penalty for breaking = Finish pull + 100x BB Grip-Roll-ups @ 45/35
10. 300m UB Bear-Hug Sandbag Carry (coach chooses load)
Penalty = another 300m
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I love watching people give it everything they’ve got. There is no greater feeling as a coach. What an amazing group of people I get to be around everyday.