8.22.19 Training Sessions (2)

GENERAL FITNESS
Divide the class into three even groups. Have one group start at each station.
Every 5:00 for 45:00
1. 4′ AMRAP: M.E. Alt. KB TGUs (53/30)
2. 4′ AMRAP: 35x Wall Ball (20/14) + M.E. Row/Ski/Bike Calories in the time remaining
3. 4′ AMRAP: 400m Run + M.E. DB Devil Press (50/30) in the time remaining
Three rounds
Then:
Cool Down

 

 

STRENGTH
Monster Walks
Then:
10-1 Bulgarian Split Squat Ladder, off bench
10 L + 10 R
9 L + 9 R, etc.
Continue to 1 each leg
Then:
4×8 BB Cyclist Squats @ 3010 tempo (strive for full knee flexion in the bottom and an upright torso throughout)
Between sets do 5/5 Explosive Step-up Hops, all on one leg then the other.
Then:
12/12 DB Row, off bench (AHAP) +
10-12x Supinated-Grip BB Bent-Over Rows, AHAP w/o using momentum
4 sets
Then:
20x BB Grip Roll-ups (45/35) +
1:00 Box Arch Hold
2-3 sets
Then:
Cool Down

 

 

PHOTOS