8.31.17 Training Sessions (3)

  GENERAL FITNESS “10,000 Excuses” In teams of four, compete 10,000m Each player gets 1:00 on the Rower or Ski Erg During 3:00 “rest” rotate through the following: Rest 1:  30x Wall Ball @ 20/14 Rest 2: 5x Strict Pull-ups + 10x Strict...

8.30.17 Training Sessions (3)

  GENERAL FITNESS KB Windmills @ 3030 tempo 3-3-3-3, climbing Then: Review TGU technique Then: 12x DB RDL + 9x DB Front Squat + 6x DB Push Press, AHAP Rest 60s 6x (3 each) KB TGU 60s Rest 12x Plank-to-Elbows 60s Rest 4 rounds Then: Cool Down      ...

8.29.17 Training Sessions (1)

  GENERAL FITNESS 10′ AMRAP 1 P1 10x Goblet Squats + 5m-10m-15m Shuttle w/KB P2 Dead Hang for duration. Each time P1 touch a cone do a SDH Pull-up P3 Rest 10′ AMRAP 2 3-Player Assault Bike Relay Switch every 30s for max calories 10′ AMRAP 3...

8.28.17 Training Sessions (3)

  GENERAL FITNESS Alternate with a partner: 4x (30/30) Box Jumps + 4x (30/30) Step-up Hops + 4x (30/30) Mountain Climbers Then: EMOM x 21 1st minute – 6x DB Burpee/Box Steps @ 24/20, AHAP 2nd minute – 8x DB Hang Clusters (same DBs) 3rd minute – 8/10 Calories, any...

8.26.17 Training Sessions (4)

  GENERAL FITNESS Warm-up with KB Mountain 5-10-15-10-5 KBS + Goblet Squat + Strict Push-up Males @ 45, Females @ 30 Then: 15′ AMRAP Ascending by 2… Wall Ball @ 20/14 + Box Jump / Step-up @ 24/20″ + T2B / Ab Mat Sit-ups (2/2/2 + 4/4/4 + 6/6/6 +...