7.31.17 Training Sessions (3)

  GENERAL FITNESS Group Warm-up, 5-8 minutes Then: 5 minute Interval @ 20s Hard + 10s Easy, record calories Rest 5:00 minutes Then: 6′ AMRAP 4x Strict Pull-ups + 12x Squats Rest 4 minutes Then: 5 minute Interval @ 20s Hard + 10s Easy, record calories again...

7.29.17 Training Sessions (3)

  GENERAL FITNESS Flow with Coach Chris – 8 minutes Then: “DB Mountain” 6-12-18-12-6 DB Cleans + DB Front Squats + DB Push Press/STO Males @ 2×30, Females @ 2×20 Then: 2-20 Split Jump + 1-10 Push-ups + 10x BB Grip Roll-ups Rd 1: 20x...

7.28.17 Training Sessions (3)

  GENERAL FITNESS Group Warm-up, 5-8 minutes Then: 5:00 EMOMs 1. 10/7 Cal Ski Erg 2. 8x DB Thrusters (Hang Squat Clean the first rep) 3. 200′ Prowler Sprint 4. 30s Dead Hang 5. 20x Box Step-up Hops @ 24/20″ 6. 12x Russian KBS, AHAP + 20x Toe Taps Rest...

7.27.17 Training Sessions (2)

  GENERAL FITNESS “CV Primer” E5MOM 500m Row/Ski + 200m Run 3 rounds Then: 150m of 5x DB Lunge + 5x DB Push Press 10′ cap Then: DB Floor Press + Burpee 1/10, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 Then: Cool Down with rotator cuff work...

7.26.17 Training Sessions (3)

  GENERAL FITNESS 30x Alternating Supermans 15m Lunge + Balance + SLDL Combo 3×10 H2H KBS, climbing Then: 3×4 Single-Leg KB Deadlifts, slow and steady Then: 4x (4x TnG Axle Deadlifts + 10s Hold at top), climbing 4 sets Then: Mid-Line Work: 10x DB...