4.29.17 Training Sessions (3)

  GENERAL FITNESS Review DB Squat Clean technique Then: 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 DB Squat Clean + Burpee Males @ 2×30, Females @ 2×20 Then: 12x DB Z-Press, AHAP + 3x Wall Walks + 30s/30s Side Plank 5 rounds Then: Cool Down with...

4.28.17 Training Sessions (1)

GENERAL FITNESS In teams of two… Workout 1: 2000m Row/Ski or 250/150 Assault Bike for time At 10-minute mark begin Workout 2 Workout 2: 20 Alternating Team Rounds of Cindy* *Cindy = 5x Pull-ups + 10x HR Push-ups + 20x Squats 30′ cap At 30-minute mark begin...

4.27.17 Training Sessions (1)

  GENERAL FITNESS 45/15 Circuit 45s Work + 15s Transition Assault Bike + Burpee/Lateral Plate Hops (goal = 8+) H2H KBS, AHAP Ski Erg Whipsmash (explosive singles) UB Walking Lunge (back knee must make contact with floor). Toes-n-Nose Handstand Hold Rest 5 rounds...

4.26.17 Training Sessions (2)

  GENERAL FITNESS “CV Primer” EMOM x 10 15m Burpee/Broad Jump Then: KB Complex Figure 8’s, 5 each Goblet Squat + Reverse Lunge (L) + Reverse Lunge (R) Combo, 5 each Snatch, 5 each ATW, 5 each 10 minutes of “Keep the KB Moving” Then,...

4.25.17 Training Sessions (2)

GENERAL FITNESS In teams of three… Primal Warrior: 300x Wall Ball @ 20/14 + 2100m Run (7 laps) + 5000m Row/Ski For time Advanced Athlete: In teams of three… 200x Wall Ball @ 20/14 + 1500m Run (5 laps) + 4000m Row/Ski For time   Evolved Athlete: In...