9.10.19 Training Sessions (2)

GENERAL FITNESS
“Choose Your Own Adventure”
Teams of two…
100m/100m Row or Ski Erg
200m/200m
300m/300m
400m/400m
500m/500m
Teams choose between the following challenges:

Challenge #1:

4 rounds of…
50x Wall Ball (20/14) +
20x DB Hang Clean and Jerks (2×50/2×30)

Challenge #2:

1.0 Mile Sandbag Ruck, switch bag as needed

Challenge #3:
100x Burpee/Pull-ups (7’/6′)

Right into…
500m/500m
400m/400m
300m/300m
200m/200m
100m/100m
For time
Then:
Cool Down

 

 

STRENGTH
2×12 Banded Glute Bridges
3×10 (ea) Single-Leg Landmine RDLs, climbing (contralateral loading)
Then:
Work up to a challenging 7-Rep BB Cyclist Squat (2-3 sets)
Then, starting with that load…
2x (7-5-3) BB Cyclist Squats
Rest plenty between sets
Then:
5×6 (ea) KB Windmills
Between sets do 30s Side Plank (L) + 30s Reverse Plank + Side Plank (R)
Then:
Cool Down with Single-Leg Calf Raises

 

 

PHOTOS
N/A