1.23.20 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
12x H2H KBS +
12x (6 ea.) 1-Arm KB Front Squat
2x TGU
16x Split Jumps
10’ AMRAP
Then:
Divide the class into two groups
Group A
3’ AMRAP
300m Run +
M.E. Devil Press (50/35)
60s Rest
3 rounds (12’)

Rest fully after 3rd round

Group B
3’ AMRAP
300m/250m Row/Ski +
M.E. Wall Ball (20/14)
60s Rest
3 rounds (12’)
Then (time permitting)
300s Wall Sit
Every drop perform a 60’ STRICT Bear Crawl
Then:
Cool down

 

 

STRENGTH
5x (ea.) Hip Mobility Series (Mt. Climber + Spider + Twist + Cossack Squat = 1 rep)
3×10 (ea.) Bulgarian Split Squats, light
Then:
Work up to challenging 3-rep Paused (3s) Back Squat
Then, starting with that load…
3-3-2-2-1-1 Paused Back Squat
Rest plenty between sets
Then:
10x KB Goblet Cyclist Squats, AHAP +
4-6x Nordic Curls @ 5010 +
30s Hollow Body Hold
2-3 sets
Then:
50x Reverse Hypers on bench 

 

 

PHOTOS