5.31.17 Training Sessions (3)

  GENERAL FITNESS Group warm-up – 8 minutes Then: “CV Primer” EMOM x 16 1. 15x Double KBS 2. 10x KB Front Squats 3. 6-8x Deck Squats Then: 500m Row/Ski or 35/25 Calorie Assault Bike + 20x Strict Push-ups or Dips + 30/30 Side Plank 3 rounds Then:...

5.30.17 Training Sessions (3)

  GENERAL FITNESS In teams of two. “You go, I go format” 5-10-15-20-25 Calories, any machine DB Power Cleans @ 2×30/20 Thrusters (same Das) Burpee/Box Jumps @ 24/20 35′ AMRAP Then: Cool Down       STRENGTH In your two chosen...

5.27.17 Training Sessions (3)

  GENERAL FITNESS Guided Warm-up – 8 mins Then: 12x KB Halo, AHAP + 5/5x KB Bottoms-up Press (same bell) + 20x Shoulder Taps (lock hips) 3 sets Then: 5x DB Lunge + 5x DB Push Press, AHAP 5 lengths in gym (up and back = 1 length) Then: 3x Strict Pull-up +...

5.26.17 Training Sessions (3)

  GENERAL FITNESS “Death by” KB Shuttle Start with 15m and add 15m each minute – 10 minutes Then: Divide the class into two groups. Group 1: 2000m/1500m Ski Combine with “Death By” Burpees 1st minute do 1x Burpee 2nd minute do 2x...