1.4.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hinges
10x Iron Cross Kicks
10/10 Glute Bridges
10x Scorpion Kicks
2×5 Band Snatches
2×10 Dislocates
2x15m Lunge (with backward reach) + 15m Bear Crawl
3×10 H2H KBS, climbing
3×3 Strict, Dead hang Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
100x KB Suitcase Lunge (switch arm every 10 steps).
Strive for perfect reps. Go FOR QUALITY
Then:
EMOM x 21
1st Minute – 12/8 Calorie Row
2nd Minute – 12x (6 each) Alternating Reverse Goblet Lunges
3rd Minute – 25/25 Side Plank
Then:
Cool Down with 3×3 KB Windmill @ 3030 tempo, AHAP

 

 

CROSSFIT
Gymnastics:
Elite: 4xM.E. Strict HSPUs
Pro: 4xM.E. Kipping HSPU (if you can do 15+ do strict)
Amateur: Practice
Then:
Strength/OLY:
3 light sets, climbing
2x Bar Bang +
2x Muscle Clean +
2x Front Squat +
2x Hang Squat Clean
Then:
5×3 TnG Cleans, climbing
Then:
Conditioning:
15′ AMRAP
40 Calories, any machine +
30x Box Jump-Overs +
20x  Toes-to-Bar +
10x Deadlifts @ 275/215
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Never apologize for being awesome.