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General Fitness 10.06.15

6
Oct

General Fitness 10.06.15

Prep Work
3 min of Row/bike/run

50′ Inch worm push ups

2X10 Lat pull ups

2X10 T-spine wall press

2X5 Wall ball shots As high as possible
A.

4 sets of

Dumbbell strict press X8 20-25% 1RM Strict press

Rest

X8 (4 on each leg)

Single leg box jump-Start small build up

rest as needed in between sets
B.

LVL 1

3 min AMRAP

10 Double KB Thrusters

10 DB KB Swings
3 Min AMRAP

40 Double unders

10 Wall balls
6 Min AMRAP

20 DB KB Thrusters

20 DB KB Swings
6 Min AMRAP

80 Double unders

20 Wall balls 
LVL 2-Only perform if you have Ring muscle ups/BAR MU/ Etc. No excessive modification of this workout

16 Min EMOM

Min 1-4

Odd 10 Thrusters 95/65

Even 5 Ring muscle ups

Min 5-8

Odd 10 Thrusters

Even 5 Bar muscle ups

Min 9-12

Odd 10 Thrusters

Even 15 C2B

Min 13-16

Odd Thrusters

Even 3 rope climbs
Optional Conditioning

(Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)

48 min of rowing

****Goal should be to keep within 1-3 seconds per 500M of last weeks 36 min session. If scheduling doesn’t work for you make up on Thursday
Cool Down

Mobility

Post results

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