10.18.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
Teams of two…
5x Synchronized Burpees + 12x Synchronized Split Jumps + 15m Wheelbarrow Walks (switch on the way back)
10′ AMRAP
Then:
I.W.T.
Phase I
12x KB Thrusters (2×53/2×35) +
1:00 HARD Interval (choose machine)
Rest while partner goes.
4 rounds each
Rest fully
Then:
Phase II
15x KB Sumo Squats (2×90/2×70) +
1:00 HARD Interval (different machine)
Rest while partner goes
4 rounds each
Rest fully
Then:
Phase III
4xM.E. L-Sit, timer permitting
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4 ways
2×20 Supermans
Then:
4×8 Deficit (stand on 45lb comp plate)
Between sets do 30s Reverse Planks on Bench
Then:
4×12 KB Good Morning (use single KB on back, elbows up)
Go for a great stretch
Then:
4xM.E. Plate Farmer’s Hold (use comp plates)
Between sets do 45s Hold Body Hold
Then:
Cool Down

 

 

PHOTOS