6.20.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
2x (1-4) Wall Walk Ladders, teams of 2-3 athletes.
Then:
20′ AMRAP, Climb the Ladder…
5x Wall Ball (20/15)
10x Calories, any machine
25′ Bear Crawl (one length of the rig)
Increase Wall Ball by 5 reps each round
Increase Calories by 2 each round
Increase Bear Crawl by 25′ each round
Round 1 looks like 5x WB + 10 Calories + 25′ Bear Crawl
Round 2 looks like 10x Wall Ball + 12 Calories + 50′ Bear Crawl, etc.
Then:
20x Pike Pulses one KB + 1:00 Sandbag Bear Hug Hold, AHAP
2-3 sets
Then:
Cool Down




STRENGTH
Bulletproof Shoulders, 2 sets
Then:
DB Z-Press
12-10-10, climbing
Between sets do 20-16-12 DB RDLs (use same DBs)
Then:
Work up to a challenging 7-Rep BB Push Press
Then, starting with that load…
2x (7-5-3) BB Push Press Waves
Rest 2-3 minutes between sets
Then:
3x30s (each) KB Awkward Holds (Farmer’s one hand, OH hold the other)
Males use 70/35, Females use 53/25
Then:
Cool Down




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