1.30.20 Training Sessions (2)

GENERAL FITNESS Locomotor Warm-up (8′) Then: 1-Mile Run (or 3-Mile Assault Bike) 8 rounds of Strict Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats) 80x Sit-ups 40x DB Hang Clean and Jerk (40/25) + 12x Wall Walks 1-Mile Run For time (40′ cap)...

1.29.20 Training Sessions (3)

GENERAL FITNESS “CV Primer” Suicides 10m-20m-30m-40m 5 rounds each, AFAP Alternate turns with a partner Then: 6x KB TGUs (53/35) + 24x Alt. Goblet Reverse Lunges (same KB) 36x Calories (use a different machine each round) 48x Squats 60s Hollow-Hold...

1.28.20 Training Sessions (2)

GENERAL FITNESS In teams of two… Rx Version: E5MOM for 40 minutes 1. 1000m Row/Ski (each player rows/skis 500m) 2. 50 Target Burpees (7’/6′) 3. 120x KB Deads (53/40). P2 holds FLR. 4.  15-12-9 DB Push Press (30/20) + Box Jump-Overs (24/20) **You go, I go...

1.27.20 Training Sessions (3)

GENERAL FITNESS “CV Primer” EMOM x 8 7x KB Headcutters (53/35) + 20x Toe-Taps Then: 10x DBL KB Front Squat (53/35) + 200m Run + 10x Burpees over KBs :20s Supinated-Grip Dead Hang 16′ AMRAP Then: 10-Minute DB Z-Press Challenge* 6 reps every 30s for 10...

1.25.20 Training Sessions (3)

GENERAL FITNESS “CV Primer” EMOM x 10 1. 12x Alt. KB Figure 8’s (53/35) 2. 12x Goblet Reverse Lunges (same load) Then: 23′ AMRAP 300m Row/Ski or 20/12 Cal Assault Bike + 21x Wall Ball (20/14) 15x Alt. DB Snatch (50/35) 9x Burpee/Pull-up (7’/6′) Then: 4...