7.25.17 Training Sessions (2)

 

GENERAL FITNESS
All in teams of three…
Station #1
12′ AMRAP
Three player rotation on 50′ Reverse Prowler Drags
One player drags, one player rides, one player rests
Then:
Station #2
12′ AMRAP
P1 10/8 Calorie Row
P2 10-12x Wall Ball @ 20/14 during “rest”
P3 Rest
Then:
Station #3
12′ AMRAP
P1 6x Burpee/Box Step-ups @ 3×30/20 (women step onto a 20″ box, men onto a 24″)
P2 2x Rope Climbs during “rest”
P3 Rest
Then:
Cool Down

 

 

 

STRENGTH
5x Strict Press, 5 sec pause on first step, across
Between each set do a 20-30s Bent-Arm Hang
Then:
10-1 Ring/Stationary Dips + Hanging Rows
Then:
Using one KB and one DB – same weight (should be tough)
KB is always in Front Rack, DB is in either Farmers (down by side) or Overhead (arm locked)
:30 Hold in each pose, minimal breaks between each
Left DB Farmers, Right KB Front Rack
Left DB OH Hold, Right KB Front Rack
Right DB Farmers, Left KB Front Rack
Right DB OH Hold, Left KB Front Rack
Rest 1-2 mins between sets
2-3 sets
Then:
Cool Down

COACH’S COMMENTS
N/A
PHOTOS

Some asymmetrical loading.