1.11.18 Training Sessions (2)

 

GENERAL FITNESS
15′ AMRAP, 10 reps each:
Squats
Push-ups
Mountain Climbers
Arch Rocks
Bear Crawl
Cossack Squats or Lateral Lunge
Handstands (against the wall or off the wall)
The goal is to limber up, break a sweat, and elevate the heart rate a bit. Don’t rush. Internalize all the movements.
Then:
250m OH Plate Carry @ 45# +
50x Burpee/Pull-ups (Men @ 8′, Females @ 6′) +
1-Mile Run
For time
Then:
Cool Down

 

 

 

STRENGTH
Glute activation
Then:
Work up to a heavy 5 Front Squat
Then, with that load…
EMOM x 10
2x Front Squats
Then:
10x BB Cyclist Squats +
10x Single-Leg KB RDLs
3 sets
Then:
“Durante Core”
10x Hollow Rocks or Tuck Rocks +
10x Tuck-ups +
10s Hollow Body Hold
Rest 1 min, 5 sets
Goal is to do each set unbroken
Then:
Cool Down

 

 

PHOTOS