4.13.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of two, against a 40-minute clock:
0:00 – 8:00:    2000m/1500m Row or Ski
8:00 – 16:00:  3 rounds of P1 does 20x KBS @ 70/53, P2 does 10x Burpees, switch then both players run a 150m
16:00 – 24:00: 2000m/1500m Row or Ski
24:00 – 32:00: 120x Box Jumps. P2 must hold a KB in Goblet position while P1 jumps
32:00 – 40:00: 2000m/1500m Row or Ski (record time)
Then:
Cool Down

 

 

STRENGTH
2 Rounds
Half Kneeling DB Presses
5-4-3-2-1 (each arm)
Switch legs and repeat.
(5 right arm, 5 left arm, 4 right arm, 4 left etc. then switch legs and start over)
Can increase in weight, but not maxing out
-then-
Work up to a 7RM, 5RM and 3RM Strict Press
Then:
2-3 Rounds if time
15 Push Ups
15 BB Curls
15 V-Ups/Sit Ups
Then:
Cool Down with Rice Bucket work

 

 

CROSSFIT
Stations
4×8 min stations 2 minutes between each one
a.     21-15-9 DL 135/95 (same barbell for everything) + burpee bar hops
b.     3 rounds: prowler down and back + 150m run
c.     15-12-9-6-3: Squat Cleans + S2OH
d.     4 rounds: 15 T2B + 24 Pistols

 

PHOTOS
N/A