1.21.20 Training Sessions (2)

GENERAL FITNESS 10,000m/9000m Row/Ski or 650/530 Calorie Assault Bike/Air Runner P1 1:00 Interval P2 “Active” Rest P3 Rest Cycle through the following “active” rests: 1. 300m Run 2. 6x DB Burpee/Box Step-ups (50/35, 24″/20″) 3. 6x (ea) 1-Arm DB Hang Clean...

1.20.20 Training Sessions (3)

GENERAL FITNESS 300m Run + 20x Burpee + 30x Wall Ball @ 20/14 + 20x DB Reverse Lunges @ 2×50/35 + 30x KBS @ 53/40 20x Box Jumps (24″/20″) 30x DB Push Press @ 2×50/35 20x Toes-to-Rings (sub Sit-ups if necessary) 300m Run 1st Set: 4′ AMRAP + 2:00 Rest 2nd...

1.18.20 Training Sessions (3)

GENERAL FITNESS “CV Primer” 42-36-30-24-20 Step-up Hops @ 24/20″ + 30s L-Hang or Dead Hang Then: 12x DB Deadlifts (2×70/50) + 2-20 Push-up + 2-20 Split Jumps + Rd 1 looks like 12x Deadlifts + 2x Push-ups + 2x Split Jumps Rd 2 looks like 12x KB...

1.17.20 Training Sessions (3)

GENERAL FITNESS Teams of two… “Row, Ski, Ride to Hell and Back” 100m / 100m (8/4) 200m / 200m (16/10) 300m / 300m (24/16) 400m / 400m (32/22) 500m / 500m (40/28) Then: 60x DB “Busters” (DB Burpee + DB Squat Clean + DB Thrusters = 1 rep),...

1.16.20 Training Sessions (2)

GENERAL FITNESS L.S.D. Teams of two… 0:00 – 10:00  – 1-Mile Run, together 10:00 – 20:00 – 50x Burpee/Pull-ups (Sassy = 70) 20:00 – 30:00 – 160/110 Calorie Assault Bike 30:00 – 40:00 – 2500m Row/Ski Then: Stretch     STRENGTH 2×10 Scapular...