4.14.18 Training Sessions (3)

 

GENERAL FITNESS
Group Warm-up
Then:
1-4-1 Wall Walk Ladder
Then:
“CV Primer”
EMOM x 10
Even: 20-18-16-14-12 DB Snatch
Odd: 2-4-6-8-10 Burpees
Then:
40x Wall Ball (20/14) +
30x Sit-ups +
20x HR Push-ups
10x Strict Pull-ups
3 rounds
Then:
Cool Down

 

 

 

STRONGMAN
Group Warm-up
Then:
40′ AMRAP 
15/12 Calorie Assault Bike Sprint +
100′ KB Farmer’s Carry (athlete chooses load)
5 rounds
Right into…
20/15 Calorie Row +
100′ Axle Overhead Carry (athlete chooses load)
5 rounds
Right into…
15/12 Calorie Ski +
100′ Sandbag Carry (athlete chooses load)
5 rounds
Then:
Cool Down

 

 

CROSSFIT
Divide group into two stations, switch when complete:
Group A:
In teams of two…
1.5 Mile Sandbag Ruck

Group B: 
In teams of two:
20x Rope Climbs (preferably legless) +
20x Power Clean @ 225/155 +
20x Front Squat +
20x Push Jerk +
10x Rope Climb +
10x Power Cleans +
10x Front Squat +
10x Push Jerk

 

 

PHOTOS