7.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Alternating rounds with a partner…
30′ Burpee/Broad Jumps +
30′ Reverse Frog Hops (place hands between feet, push feet back, repeat) +
30′ Walking Lunge +
30′ Reverse Bear Crawl
4 rounds each
10′ Cap
Then:
Divide class into two groups. Use the clock on the wall to manage time.
Group 1:
8x (20s HARD + 10s Rest) Intervals, any machine (4 total mins)
While group 1 is doing the interval…
Group 2:
AMRAP 7x DB Burpees (50/30) + 16x Box Jump-Overs (24″/20″)
Rest 2:00 before switching
2 Rounds (each player does two rounds of Interval and 2 rounds of AMRAP), 24′
Players can switch machines on second round if they want
Then:
1:00 OH Plate Hold, AHAP +
30x Mt. Climbers
3 rounds to “cool down”
Then:
Actual Cool Down




STRENGTH
30s KB Farmer’s Hold, AHAP
30s KB Rack Hold, AHAP
30s KB OH Holds, AHAP
3 rounds
Rest 2-3 minutes between rounds
Then:
8-8-6-6-4 Paused (2s) Front Squat
Between sets do 12x KB Good Mornings, light to moderate load
Rest 2-3 minutes
Then:
3xM.E. Sandbag Bear Hug, AHAP
Rest 90s between sets
Then:
Cool Down




PHOTOS