2.8.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables 
10x Half-Bridges + Full Bridges
Band Series, 5 reps each (supinated tears, pronated tears, sword draws L+R, Snatches)
2×5 Dislocates
15m Lunge + Hip Hinge Stretch, SLOW
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch, 2x20s each
Then:
Conditioning:
EMOM x 10
Even: 10x KB Deads + Farmer Hold for the remainder of the minute
Odd: Rest
Then:
100-Rep Challenge: BB Floor Press
Males @ 135, Females @ 95
Every drop do 5x Strict Pull-ups + 10/7 Calorie Air Assault Bike Sprint
Then:
10-1 Side Plank Breathing Ladder
10 Breathes on right side + 10 Breathes on left side
9 Breathes on left side + 9 Breathes on left side, etc.
Try to extend each set as long as possible with long, deep breathes. 
Then:
Cool Down

 

 

STRENGTH
EMOM x 10
Even: 6x Back Squat 
Odd: 3x Front Squat
Then:
M.E. Clapping Push-ups +
M.E. Reverse DB Flyes +
M.E. DB Lateral Raises
4 rounds
Then:
M.E. BB Biceps Curls @ 45/35
Pausing allowed. Can’t put the barbell down
Then goal is >60 reps
Then:
Cool Down

 

 

CROSSFIT
Skill: 
EMOM x 12
1. 12x Alternating DB Snatch 
2. 10x Burpees 
3. M.E. Pull-ups in 45 sec
Then:
Strength / Oly:
3 light sets…
2x Muscle Clean +
2x Front Squat +
2x Hang Clean +
2x Push Press +
2x Push Jerk
Then:
5×5 TnG Power Clean and Jerk, climbing
Then:
Conditioning:
18′ AMRAP
In teams of 2-3…
80 Calorie Row +
40x Bear Complex @ 135/85 +
20x DB Burpee/Box Step-ups @ 2×50/35#
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS