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 and Jerk
Continue in this fashion until your team reaches pre-determined distance
40′ Cap
Then:
Cool Down

 

 

STRENGTH
20x Alt Supermans 
2×5 Hip Airplanes
Then:
KBS Strength Ladder:
10 reps each @ 50, 60, 70, 90
Then:
Work up to a challenging 4 rep Sumo Deadlift (3-4 sets)
Then:
6×4 Sumo Deadlift, climbing
Rest as needed between sets
Then:
30s Awkward Hold (Front Rack L + OH R) +
15x Clap Push-ups +
30s Awkward Hold (Front Rack R + OH L)
This is one set, do 3
Then:
Cool Down

 

 

PHOTOS