11.30.18 Training Sessions (3)

  GENERAL FITNESS “CV Primer” 15m Burpee/Broad Jump EMOM x 10 Then: 20/15 Calories, any machine + 150m OH Plate Carry @ 45/25 + 15x Box Jumps (24/20) + 24x H2H KBS (70/45) 20′ AMRAP Then: 3×20 Partner Medicine Ball Explosive Sit-ups...

11.29.18 Training Sessions (2)

  GENERAL FITNESS L.S.D. 40min AMRAP 500m Row/Ski 20x DB Hang Snatches (50/30), alternating every 5 reps 250m run 12x Reverse Burpees 20 Cals on Assault Bike 20x DB Hang Cleans (50/30) 250m run Then: Cool Down     STRENGTH Monster Walks 2×10...

11.28.18 Training Sessions (3)

  GENERAL FITNESS “CV Primer” 12x Split Jumps + 10m Forward Bear Crawl + 5x Burpees + 10m Reverse Bear Crawl 5 rounds, rest while partner goes. Then: 30-2 Farmer Walking Lunges (descending by 2) Males use 2×30, Females use 2×20 Between each...

11.27.18 Training Sessions (3)

  GENERAL FITNESS In teams of three… 10,000m Row/Ski or 600 Calorie Assault Bike P1 1:00 Interval P2 “Rest” P3 Actual Rest “Rest” Round 1: 20x Wall Ball Round 2: 150m Run Round 3: 7x Burpee/Pull-ups (sub 10x Target Burpees) For time...

11.26.18 Training Sessions (3)

  GENERAL FITNESS “KB Mountain” Primer KBS + Goblet Squat + Strict Push-up 5-10-15-10-5 Males use 53#, Females use 35# Then: EMOM x 24 1. 5x DB Devil Presses (50/30) 2. 20x Alt. Step-up Hops (24/20) 3. 20s Bent-Arm Hang from Pull-up Bar...