7.31.19 Training Sessions (3)

GENERAL FITNESS “CV Primer” 21-18-15-12-9-6-3 American KBS (53/40) + Box Step-Overs w/KB (24/20″) 12′ Cap Then: 2x (6-4-2) KB TGUs Between rounds alternate between the following: 1. 1 round of Cindy (5x Pull-up + 10x Push-up + 15x Squats) 2....

7.30.19 Training Sessions (2)

GENERAL FITNESSE3MOM x 4 (12′)400m Row/Ski + M.E. Wall Ball (20/14) in the time remaining Record total Wall Balls over 12’Rest 2:00, re-set clock E3MOM x 4 (12′) 250m Run +M.E. DB Devil Press (50/30) in the time remainingRecord total Devil...

7.29.19 Training Sessions (3)

GENERAL FITNESS”CV Primer”4x(30/30) Step-up Hop +4x (30/30) Box Jumps +4x (30/30) Mountain ClimbersAlternate turns with a partnerThen:AMRAP 25′ 1-mile run (only once) + 7x DB Thrusters (50/30) +7x KB Hi-Pull (70/53) 7x Burpees/Pull-ups...

7.27.19 Training Sessions (3)

GENERAL FITNESS”CV Primer”EMOM x 12Males use 2×53, Females use 2×351. 30s Awkward Hold (Farmer Hold + OH Hold)2. 15x Double KBS 3. 30s Awkward Hold 4. 15x HR Push-ups (Sassy = 15x Clap Push-ups) 3 roundsThen:Teams of two…25′ AMRAP800m...

7.26.19 Training Sessions (3)

GENERAL FITNESS”Midline Primer”EMOM x 101. 15x Sit-ups 2. 30s Prone Dowel RaiseThen:Teams of two…6 minute stations Station 1: 10:10 Sandbag Squats, anyhow,Record repsRest 2:00Station 2: 5:5 Burpee/Box Jumps (24″/20″)Record repsRest...