2.6.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two, 40′  time cap
Calories:                         12-15-18-15
Burpee/Box Step-ups: 8-10-12-10
KB Thrusters                 10-12-15-12
Strict Pull-ups               5-7-9-7
Run (meters)                 150m-250m-500m-250m

Round 1 looks like:
12 Calories each
8x Burpee/Box Step-ups each
10x KB Thrusters each
5 Strict Pull-ups each
150m Run each

Round 2 looks like:
15 Calories each
10x Burpee/Box Step-ups each
12x KB Thrusters each
7x Strict Pull-ups each
250m Run each, etc…

 

 

STRENGTH
Glute activation
Then:
Work up to a heavy triple on Front Squats (approx. 90%)
Then:
3x Front Squats + 6x Back Squats
3 sets, rest plenty
Then:
50-40-30-20-10 Lunges, climbing as reps decline
First set at BW
Then:
Cool Down

 

 

PHOTOS