6.13.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
12′ AMRAP #1
Alternating entire rungs of the ladder with a partner
Climb the ladder as high as possible
P1: 100m Row Sprint + 2x Wall Ball (20/14)
P2: 100m Row Sprint + 4x Wall Ball
P1: 100m Row Sprint + 6x Wall Ball
P2: 100m Row Sprint + 8x Wall Ball, etc.
Rest 3 minutes
Then:
12′ AMRAP #2
Alternating entire rungs of the ladder with a partner
Climb the ladder as high as possible
P1: 5/3 Calorie Air Assault Bike Sprint + 1x Burpee/Box Step-up (24″/20″)
P2: 5/3 Calorie Air Assault Bike Sprint + 2x Burpee/Box Step-up
P1: 5/3 Calorie Air Assault Bike Sprint + 3x Burpee/Box Step-up
P2: 5/3 Calorie Air Assault Bike Sprint + 4x Burpee/Box Step-up, etc.
Rest 3 minutes
Then:
12′ AMRAP #3
Alternating entire rungs of the ladder with a partner
Climb the ladder as high as possible
P1: 100m Ski Erg Sprint + 2x KB Deadlift (70/53)
P2: 100m Ski Erg Sprint + 4x KB Deadlift
P1: 100m Ski Erg Sprint + 6x KB Deadlift
P2: 100m Ski Erg Sprint + 8x KB KB Deadlift etc.
Then:
Stretch




STRENGTH
2×8 Weighted Dislocates
2×8 Scapular Pull-ups
2×5 Fire Hydrants
Then:
Conventional Deadlift Strength Ladder
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
Increase the load as the reps decrease
Between each set do 5-7 Strict Pull-ups
Then:
Cool Down



PHOTOS