12.12.17 Training Sessions (2)

 

GENERAL FITNESS
“To Hell and Back”
In teams of two…
100m/100m Row/Ski +
200m/200m
300m/300m
400m/400m
500m/500m
Immediately into…
Athlete’s Choice:
Option 1: 200x Partner Wall Ball @ 20/14
Option 2: 100x Burpee/Pull-ups @ 8’/6′ or Burpee/Box Jumps
Option 3: 250m Run + 150 In-Sync Squats + 20x Rope Climbs (3)
Option 4: 400x Double Unders + 30x Ring Muscle-ups (3)
Option 5: 250m Sandbag Bear-Hug Carry @ 150/100 + 250m DB Farmer’s Carry @ 2×70/50
Immediately into…
500m/500m (same machine)
400m/400m
300m/300m
200m/200m
100m/100m
All for time
If you use the Assault Bike
Women:
5/5 Calories
10/10
15/15
20/20
25/25
Men:
10/10
15/15
20/20
25/25
30/30

 

 

STRENGTH
3×5 Cuban Press
3×5 Push-ups
Then:
4×10 Bench Press, climbing
Between each set do 10x One-Arm Rows
Then:
8x BB Bent-Over Row +
8x DB Arnold Press
3 sets
Then:
10x Diamond Push-ups +
10x DB Windmill Curls
2-3 sets
Then:
Cool Down

 

 

PHOTOS