Cell Training Jail Yard 23rd November 2017

Jail Yard – 23rd Nov 2017

Cell Training 3 mins of Work 1 Min of rest

In this Cell training session, it is designed to test ones tolerance to lactate. 6 stations consisting of full body compound movements in the high energy intense session.

1. 15 KB Swings  – 15 MB Slams

2. Assault Bike .2 of a mile
15 Diamond Pushups 

3. Sledge Hammer hits on Tyre x 15
Tyre Hops x 15

4. 15 Bent Over Flys
12 Upright Row
9 Bicep Curl & Press

5. 20 Sec Ski Erg – 20 Sec Side Plank Hold (con’t for 3 mins)

6. Sled Push – Max Metres

http://www.concept2.com.au/indoor-rowers/training/tips-and-general-info/anaerobic-threshold  

Mafia Mayhem – 9/11/17

In 3 Mins

[I1] 500m Row
in remaining time max reps – Man Makers

[I2] 20 Cals Assault Bike
in remaining time max reps – Wallballs

[I3] 200m Run
in remaining time max distance Bear Crawl

Round 2
Pushups
Jump Lunge
Inch Worm

Round 3
Same as first set

Justice League

3rd November 2017

15 Minutes
rest 5 mins (active recovery)
15 Minutes

20 Plate Ground to Overhead
20 Weighted Stepups
20 KB Swings
Laneway Farmers Carry
20 Weighted Situps
20 Diamond Pushups
20 Banded Face pulls

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