2.12.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
“You go, I go”
Calories (any machine): 15-18-21-18-15
Burpee/Pull-ups (7’/6′): 8-10-12-10-8
Alt. DB TGU (53/35): 2-4-6-4-2
Box Step-Overs, holding DB (24/20): 14-16-18-16
40′ Time cap
If you complete the workout in less than 40 mins jump on your machine for max calories. Calories = score.
For time
Round 1 looks like:
15 Calories +
8x Burpee/Pull-ups +
2x Alt. DB TGUs +
14x Box Step-Overs

Round 2 looks like:
16 Calories +
10x Burpee/Pull-ups +
4x Alt. DB TGUs +
16x Box Step-Overs, etc…
Then:
Cool Down




STRENGTH
Monster Walks
Then:
20-16-12 KB STRICT Box Step-ups (keep box low to ensure strict form)
Chase each set with 20x Split Jumps
Then:
4×6 1 and 1/4 Front Squats @ 55%, 55%, 65%, 75% of your 1RM
Rest as needed between sets
Then:
20s RKC Plank +
40s Superman Hold
3 sets
Then:
Cool Down



PHOTOS

Welcome to Go Primal John. John is a great coach and we couldn’t be more excited to have him on our team.