9.12.19 Training Sessions (2)

GENERAL FITNESS
Divide the class into three groups
Group 1
E4MOM
1:00 All-Out Row for max calories. The goal is 35/30 calories
Use the remainder of the 4 minutes to make up the difference in reps doing DB Thrusters (50/30)
For example, if a male athlete rows 17 calories he must perform 18 DB Thrusters before the next 4 minute mark.
Repeat for 3 rounds (12′ total)

Rest 2:00

Group 2
E4MOM
1:00 All-Out Ski for max calories. The goal is 24/20
Use the remainder of the 4 minutes to make up the difference in reps doing Wall Walks
For example, if a male athlete skis 17 calories he must perform 7 Wall Walks before the next 4 minute mark.
Repeat for 3 rounds (12′ total)

Rest 2:00

Group 3
E4MOM
1:00 All-Out Assault Bike/Echo Bike for max calories. The goal is 40/30
Use the remainder of the 4 minutes to make up the difference in reps American Kettlebell Swings (70/53)
For example, if a male athlete bikes 22 calories he must perform 18 American Kettlebell Swings before the next 4 minute mark.
Repeat for 3 rounds (12′ total)
Then:
Cool Down

 

 

STRENGTH
2×10 Weighted Dislocates
2×12 Scap Push-ups
2×10 Table Rocks
Then:
6×10 Paused (1s on the chest) Bench Press, across
Between sets do 20s Band Tear Hold (make it challenging)
Then:
M.E. DB Bridge Floor Press, 2×50#/30#
Lay on floor with hips up in a bridge. Press until either hip or chest failure
Then:
30s Plate Pec Pinch (one plate between hands at chest level), 25#/45# +
12x Fat DB Hammer Curls
3-4 sets
Then:
Cool Down

 

 

PHOTOS
N/A