5.5.17 Training Sessions (3)

 

GENERAL FITNESS
EMOM x 16
Even: 15x KBS @ 55/40
Odd: 15x DB Push Press
Then:
Calories, any machine: 5-10-15-20-25-10
Walking Lunges: 20-30-40-50-30
Burpees: 10-15-20-25-30-15
Strict Pull-ups: 5-7-9-12-15-7
Round 1: 5 Calories + 20x Lunges + 10x Burpees + 5x Strict Pull-ups
Round 2: 10 Calories + 30x Lunges + 15x Burpees + 7x Strict Pull-ups, etc.
25′ cap
Then:
Cool Down

 

 

STRENGTH
Banded Hip Work
Then:
2x (5-3-1) Deadlift Waves
Then:
8x DB Cyclist Squats +
8x Snatch-Grip Deadlifts
4 sets
Then:
4×10 “Perfect” Curls with Fat Bars, AHAP
Then:
Cool Down

 

 

 

CROSSFIT
10′ Prowler Primer
Then:
In teams of two…
2000m Row +
40x Bear Complexes +
1000m Row +
20x Bear Complexes +
AMRAP Pull-ups
25′ cap

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS