5.9.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
Teams of two…
1-8-1 Reverse Burpee Relay
Line up at rig, sprint to the wall, do the prescribed number of RBs, sprint back to tag you partner.
11′ cap
Then:
“Tabata This”
8x (20s Assault Bike @ >400/300 watts + 10s Rest)
Rest 1:00 (to transition to next station)
8x (20s 1-Arm KBS* @ 53/35 + 10s Rest)
*Switch hands each interval
Rest 1:00
8x (20s Burpee/Pull-ups* @ 7’/6′ + 10s Rest)
*Sub Target Burpees if necessary
Rest 1:00
8x (20s Row @ <1:40/1:55 + 10s Rest)
Rest 1:00
8x (20s KB Awkward Hold* + 10s Rest). Males use 2×40, females 2×25
*Rack Hold on one side, Bottoms-up Hold at shoulder height on the other, switch back and forth each 20s interval
Rest 1:00
8x (20s Walking Lunges* + 10s Rest)
*The goal is to lunge fast and make it burn.
Rest 1:00
Then:
Cool Down
Frog Stretch, 2×1:00.




STRENGTH
2×10 Alt. Handcuffs
2×10 Strict Push-ups
Then:
Bench Press w/chains
10-10-8-8-6, climbing
Between sets do M.E. Pull-ups
Then:
5×8 DB Bent-Over Row, AHAP
Then:
3x20s RKC Planks
Then:
Cool Down




PHOTOS