11 June

Training Session AM (545a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10

KB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

COMPLETE AS MANY STATIONS AS POSSIBLE IN 25M STATION 1 40M BEAR CRAWL ON SLIDERS 40 TORPEDO PULSE SQUATS RX+ 40M SEAL WALK STATION 2 2 ROUNDS 30 BANDED LAT PULL-DOWNS (GREEN/PURPLE) 30 TORPEDO RENEGADE ROWS - EACH ARM STATION 3 2 ROUNDS 20 TORPEDO RUSSIAN TWIST WITH PRESS 20 STATUES OF LIBERTY WITH TORPEDO *(30/20) STATION 4 2 ROUNDS 10/7 CAL PRISON BIKE 10 TORPEDO TWISTS

*Completed 1 Round

Training Session PM (115p)

3 Sets:

8 Big Red Over The Shoulder

Then:

20 Cal Row Sprint (Damp 10/No Legs)

Then: 

50 Yard Big Red BH Carry

Then: 

25 Yard HS Walk

Tested Thursday Workout

"SUN-SPOTS" EVERY 3M FOR 36:00 6/4 SKI/BIKE OR ROW CALS 6 SWITCH LUNGES 6 RUSSIAN KBS (1.5/1) 6 SEATED PLATE TO OHD (45/25) _______ 8/5 SKI/BIKE OR ROW CALS 8 SWITCH LUNGES 8 RUSSIAN KBS 8 SEATED PLATE TO OHD ________ 10/6 SKI/BIKE OR ROW CALS 10 SWITCH LUNGES 10 RUSSIAN KBS 10 SEATED PLATE TO OHD ________ 12/7 SKI/BIKE OR ROW CALS 12 SWITCH LUNGES 12 RUSSIAN KBS 12 SEATED PLATE TO OHD ________ 14/9 SKI/BIKE OR ROW CALS 14 SWITCH LUNGES 14 RUSSIAN KBS 14 SEATED PLATE TO OHD ________ 16/11 SKI/BIKE OR ROW CALS 16 SWITCH LUNGES 16 RUSSIAN KBS 16 SEATED PLATE TO OHD ________ 18/12 SKI/BIKE OR ROW CALS 18 SWITCH LUNGES 18 RUSSIAN KBS 18 SEATED PLATE TO OHD ________ 20/13 SKI/BIKE OR ROW CALS 20 SWITCH LUNGES 20 RUSSIAN KBS 20 SEATED PLATE TO OHD _______ 22/14 SKI/BIKE OR ROW CALS 22 SWITCH LUNGES 22 RUSSIAN KBS 22 SEATED PLATE TO OHD _________ 24/16 SKI/BIKE OR ROW CALS 24 SWITCH LUNGES 24 RUSSIAN KBS 24 SEATED PLATE TO OHD

*STOPPED AFTER ROUND OF 16 1. ROTATE FROM SKI - BIKE TO ROW EVERY SUBSEQUENT ROUND. 2. FOR EVERY SUCCESSFUL ROUND, CONTINUE CLIMBING BY 2 REPS AS FAR AS POSSIBLE IN THE TIME ALLOTED. HOWEVER, IF YOU MISS A ROUND, YOU MUST GO BACK TWO. FOR EXAMPLE: IF YOU MISS THE ROUND OF 22, YOU WOULD THEN REST 3M WINDOW AND JUMP BACK IN ON THE ROUND OF 18. IF SUCCESSFUL, CONTINUE CLIMBING. 3. SCORE IS ROUNDS AND REPS COMPLETED. FOR ROUNDS, USE 14 +OR 16 +OR 20+ OR 22+ ETC, FOR EASE OF KEEPING TRACK. 4. SEATED PLATE TO OHD IS COMPLETED WITHOUT THE PLATE TOUCHING THE GROUND B/W REPS. CAN REST AS NEEDED BUT WHEN COMPLETING REPS, PLATE STOPS SHORT OF THE GROUND AT BOTTOM.