11.14.19 Training Sessions (2)

GENERAL FITNESS
“Those Burpees Suck”
250m Run +
10x Strict Pull-ups +
20x Box Jump (30/24) +
30 Calories, any machine +
40x KBS (53/40) +
50x Burpees +
10x Pull-ups +
250m Run
Perform a 6′ AMRAP (i.e. get as far as you can in 6 mins)
Rest 2:00
Perform a 10′ AMRAP (i.e. get as far as you can in 10 mins)
For time 3:00
Perform for time, 17′ cap
Record reps / time for each
Then:
Cool Down – Couch Stretch and IT Band Rolling

 

 

STRENGTH
Monster Walks – 4 ways
20x Alt. Supermans
2x30s Frog Stretch 
Then:
10-8-6-4-2 Sumo Deadlifts, climbing
Between each set do 15x DB Floor Press, AHAP
Then:
Teams of two…
800m Sandbag Bear Hug Carry (140/80), switch as needed
Every Switch do 15x Strict Push-ups
Then:
Cool Down with 2x30s/30s Bretzel Stretch

 

 

PHOTOS