11.12.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
Climb each ladder for time (“You go, I go”)
DB “Busters” (Burpee + DB Cluster), 50/30
4-6-8-10
Into…
Calories, any machine
10-15-20-25
Into…
Alt. DB Box Step-ups (24/20″), same DBs
8-10-12-14
Into…
Wall Ball (20/14)
15-20-25-30
Into…
Sprints
150m-200m-250m-400m
All for time
40′ Cap
Then:
Fall Down

 

 

STRENGTH
Box Stretch, 2×30 ea.
Dowel External Rotation Stretch, 2×10 ea.
Then:
4×6 Front Squat / Reverse Lunge Combo (FS + Rev Lunge L + Reverse Lunge R = 1 rep), climbing to AHAP
Between sets do 16x Alt. Explosive Box Step-up Hops (24″/20″)
Then:
1:00 Sandbag Bear Hug Hold, (140/100)
Every 10s perform a Squat
3 sets
Then:
Pre-Exhaustion
8x Seated Zottman Curls @ 4010 Tempo +
10-12x Supinated-Grip BB Bent-Over Rows, AHAP (no momentum)
3 sets
Then:
Cool Down

 

 

PHOTOS