7.18.17 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
“You go, I go” format
Calories: 5-10-15-20-10
Wall Ball: 15-20-25-30-20 (use 20/14)
Burpee/Pull-ups: 5-8-11-14-8
KBS: 15-20-25-30-20 (use 55/40)
Round one:
5 Calories each  +
15x Wall Ball each +
5x Burpee/Pull-ups each +
15x KBS each
Round two:
10 Calories each +
20x Wall Ball each +
8x Burpee/Pull-ups each +
20x KBS each, etc.
40′ time cap
Then:
Cool Down

 

 

 

STRENGTH
3×5 Steering Wheel Squats with a 3s pause in the bottom (use a 10-25# bumper plate)
Then:
Find a 5RM Front Squat
3 working sets to do so (Heavy, Heavier, Heaviest)
Then:
Reduce load 10%
3 sets of M.E. Back Squats or 30 reps, whichever comes first
Then:
5 rounds
8x Double KBS + Double KB Rack Reverse Lunges
Climbing if possible
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Joe finding a brief moment of rest between Burpee/Pull-ups.