11.14.17 Training Sessions (2)

 

GENERAL FITNESS
“You go, I go” format
15x KBS @ 60/45 +
4-6-8-10-12-14 Burpee/Box Jumps or Burpee/Pull-ups
Right into…
Coach’s choice:
Option 1: 24x Team Rope Climbs (6 each), go legless if you can
Option 2: 500m Sandbag Bear-Hug Carry @ 100/80, switch as needed
Option 3: 10×200′ Empty Prowler Sprints (high handles down, low handles back), 6 each
Option 4: 500m Keg Carry, switch as needed
Right into…
12/10 Calories, any machine +
10-15-20-25-30 Wall Ball
Then:
Cool Down

 

 

 

STRENGTH
Glute activation
3x20s Primal Chair Hold
Then:
Work up to a heavy set of 5 on Front Squat (3s pause at the bottom on the first rep of each set)
Then:
6x Snatch-Grip Deadlift +
12x DB Reverse Lunge
4 sets, climbing
Then:
3 rounds:
30s Double KB Front Rack Hold +
10x Sumo KB Squats
Then:
Cool Down

 

 

PHOTOS