3.29.17 Training Sessions (3)

 

GENERAL FITNESS
EMOM x 12
Even: 15x Two-handed KBS, AHAP
Odd: 10x KB Push Press, same weight
Rest 2:00
Then:
EMOM x 12
Even: 12/7 Calorie Assault Bike
Odd: 10x “Quick” Whipsmash + 10m Rope Pull/Sprint with chains
Rest 2:00
Then:
EMOM x 12
Even: 200m Sprint
Odd: 15/12 Wall Ball Shots on rig
Then:
Cool Down

 

 

STRENGTH
Strict Press
12-8-6-6-8-12
Then:
10x DB Bench Press +
10x One-Arm DB Row +
30s BB Overhead Hold
3 sets
Then:
8x BB Biceps Curls +
15x Grip Roll-ups
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 12
1. 3-5 RMUs
2. 12x Pistols
3. 2x Rope Climb
Then:
3-Position Clean (HH, above knee, below knee floating)
5 sets, climbing
Then:
4 rounds for time
15x T2B +
10x Axle Deads (athlete chooses load) +
5/5 Reverse Front Rack Lunge (same load)
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS