1.13.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Jog 800m, sprint the final 100m
Then:
Dynamic, Locomotor Warm-up, 8 minutes
Then:
Conditioning:
Jumping Warm-up:
4x (30/30) Box Jumps 
Right into…
4x (30/30) Explosive Step-up Hops
Right into…
4x (30/30) Mountain Climber
Rest fully
Then:
10-minutes of alternating sprints with a partner (distance to be determined)
Then:
8 minutes of alternating Row/Ski/Air Assault, max calories
Then:
6 minutes of alternating FLR in rings. P1 holds to failure, then P2 holds to failure.
Then:
Self-Care

 

 

STRENGTH
Glute activation (i.e. monster walks)
Then:
4×3 Dead-Stop Deadlift 
Then:
3×8 Front Rack KB Cyclist Squats 
Then:
12x DB Reverse Lunge +
12x Deadbug
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
“Murph”
1-mile run +
100x Pull-ups +
20ox Push-ups +
300x Squats +
1-mile run
For time
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Better than yesterday…