5.31.19 Training Sessions (3)

GENERAL FITNESS30/30 “Hell-Style” Intervals 1. 4x (30s Hard Assault Bike + 30s Arms-only @ >100/70 watts) Rest 2:002. 4x (30s Burpee + 30s FLR) Rest 2:003. 4x (30s Explosive Whip Smash + 30s Squat Hold) Rest 2:004. 4x (30s BB Push Press + 30s Hold BB on back)Rest...

5.30.19 Training Sessions (2)

GENERAL FITNESS”Happy 40th Birthday Coach Chris”Teams of two…Round 1:19x Burpee/Pull-ups (7/6″)79x Wall Ball (20/14) 40 Calories, any machine Then:Round 2:19x Burpee/Pull-ups 79x Alt. DB Snatches (50/35) 40 Calories, same machine Then:Round...

5.29.19 Training Sessions (3)

GENERAL FITNESS”CV Primer”10 Calorie Sprint! (any machine) + 5x (2x Lunge + DB Man-Maker, AHAP) +2:00 rest5 rounds. Treat each round as an individual workout.20′ CapThen:100x DB Floor Presses, AHAP (first set should land you between 20-25 reps). Each...

5.28.19 Training Sessions (2)

GENERAL FITNESSIn teams of two…Standard Version:E5MOM for 40 minutes1. 1000m Row (each player rows 500m)2. 60x Target Burpees3. 120x KB Deads (53/40). P2 holds FLR.4.  15-12-9 DB Push Press (30/20) + Box Jumps (24/20) **You go, I go format**2 roundsElite Version:E5MOM...

5.27.19 Training Sessions (2)

GENERAL FITNESSIn teams of two…6′ AMRAPStation #1: Max Distance Prowler Push (60m: 60m). Men 2×45, Women 2×25 Rest 3:00 minutesStation #2: Max Sledgehammer Strikes (10:10) Rest 3:00 minutesStation #3: Max Distance Row, switch every 30-40s Rest 3:00...