8.30.18 Training Sessions (2)


GENERAL FITNESS
“CV Primer”
EMOM x 6
20m Burpee/Broad Jumps + 20m Walk Back
Then:
In teams of two…
1000m Row/Ski or 100/80 Calorie Assault Bike +
80x Alt. One-Arm DB Squat Cleans (50/30) +
20x Wall Walks +
20x Strict Pull-ups (scale-up Rope Climbs)
750m Row/Ski or 75/55 Calorie Assault Bike +
60x Alt. One-Arm DB Squat Cleans +
16x Wall Walks +
16x Strict Pull-ups
500m Row or 50/35 Calorie Assault Bike
40x Alt. One-Arm DB Squat Cleans +
12x Wall Walks +
12x Strict Pull-ups
All for time

 

 

STRENGTH
50x Alt. Supermans
Monster Walks
Then:
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decrease
Between each set do 20x Push-ups
Then:
Cool Down with rotator cuff work, time permitting

 

 

PHOTOS