4.13.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
60s of 3x Burpees + 20m Shuttle
Rest while partner goes
3 rounds each
Then:
Divide the class into groups of 5-6 athletes:
10′ AMRAP #1
10x DB Hang Clean and Press, AHAP
60s Wall Sit
Rest 2:00
Then:
10′ AMRAP #2
10 Calorie Bike +
10m Prone Alt. Rope Pulls w/chains +
Rest 2:00
Then:
10′ AMRAP #3
200′ KB Goblet Carry, AHAP +
16x Alt. Sledgehammer Strikes
Then:
Cool Down




STRENGTH
T-Spine Mobility
2×10 (each) DB Xiapangs
10x (each) Banded Trap 3
Then:
4×8 Earthquake Strict Press, climbing
Then:
Work up to a heavy single Conventional Deadlift
Then:
1x Deadlift, AHAP +
5x Weighted Dips +
10x (5 each) 1-Arm DB OHS
100m Sprint on C2 Rower (sub 20s)
20′ AMRAP
Then:
Cool Down



PHOTOS