5.17.18 Training Sessions (2)

 

GENERAL FITNESS
Perform a 6′ AMRAP
Rest 3:00
Perform a 10′ AMRAP
For time 3:00
Perform for time, 17′ cap

“Those Burpees Suck,” variant
250m Run +
10x Strict Pull-ups +
20x Box Jump (24/20) +
30 Calories, any machine +
40x KBS (53/40) +
50x Burpees +
10x Pull-ups +
250m Run
Then:
Cool Down

 

 

 

STRENGTH
Glute Activation
Then:
Work up to a challenging 10-rep Back Squat
Then, with that load…
6x Back Squat +
12x Sandbag Bear Hug Squats +
24x Jump Squats (no weight)
Rest fully between sets
4 sets
Then:
10x Off-Box Squats +
10x Rev Lunges (elevate front foot onto plate) +
10x KBS
4 sets
Then:
Cool Down

 

 

PHOTOS