WARM UP- Teams of 3 Sandbag relay x 3: if your not moving your holding a plank
SESSION
ZONE 1: Teams of 2 – Damon and Stef – Joe and Blue – Jason and Paul
Objective – to complete as many reps as possible in 2 mins with a 1 min rest in between sub-zones, each sub zone to be completed twice by each team. The one minute rest is to regain composure and record reps between partners. Total reps will be tallied up at the end of the session.
6 SUB ZONES(to be completed in any order)
Sub zone 1: Tyre flips – max number of flips per person at one time is 5, swap (My scores in brackets 23/20)
Sub zone 2: Sled pushes at BW – 1 rep = 2x25m length (2/1.75)
Sub zone 3: Max pull ups (34/30)
Sub zone 4: Max Man Makers (each DB or KB to weigh roughly 20% of individuals BW) (7/9 @ 24kg)
Sub zone 5: BB Clean & Jerk – at 60% of BW (13/11 2 x 24kg KB's)
Sub zone 6: Turkish Get ups (12/13 24kg KB.)
ZONE 2: Teams of 3 – Damon, Paul & Jason – Stef, Blue & Joe
ObjectiveEach member to complete below circuit as quickly as possible. This zone is for time, teams combine their reps from previous zone. Team with the lesser amount is disadvantaged
that amount converted to seconds. 1 rep = 2 secs ie, 15 reps behind = 30 secs head start to other team6 x total heavy KB get ups+
25m farmer carry heavy+
25m free bear Crawl+
25 x parallette push ups+
12 x total sand bag get ups+
12 x total heavy bench step ups holding a total of 80% of BW in DB’s
Great grinding workout. Sled pushes killed me. I went out hard in the Zone 2 challenge and was a bit gassed by the time I got to the push-ups. I suck at push ups anyway! All good
fun though.
Great session boys. Off for some contrast hydrotherapy now.
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