5.19.17 Training Sessions (3)

 

GENERAL FITNESS
EMOM x 42
10x Burpees
15x KBS
20x Split Jumps
15x KBS
15x KBS
20x Split Jumps
10 Calories
60s FLR
10x Burpees
15x DB Push Press
10 Calories
15x DB Push Press
10 Calories
60s FLR
15x KBS
10x Box Jumps
15x DB Push Press
15x KBS
10x Box Jumps
15x DB Push Press
15x DB Push Press
10 Calories
10x Burpees
20x Split Jumps
10x Burpees
10x Box Jumps
10 Calories
20x Split Jumps
10 Calories
15x DB Push Press
60s FLR
10x Burpees
10x Box Jumps
10x Box Jumps
20x Split Jumps
10 Calories
15x KBS
10x Box Jumps
15x KBS
10x Burpees
10x Burpees
15x KBS
10x Burpees
60s FLR
20x Split Jumps
10 Calories
Then:
Fall Down

 

 

 

STRENGTH
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase the load as the reps decline.
Between each set do an ascending Strict Pull-up and Push-up Ladder
Set 1: 1x Pull-up + 2x Push-up
Set 2: 2x Pull-ups + 4x Push-ups
Set 3: 3x Pull-ups + 6x Push-ups, etc.
Final set will be 1x Back Squat + 10x Strict Pull-ups + 20x Push-ups
Then:
Cool Down

 

 

 

CROSSFIT
4×8 minute stations, 2 minutes rest between
1. 24-18-12 KB Thrusters + Pull-ups
2. 5 rounds of 15x Wall Ball + 8x Burpees
3. 40-30-20 KBS @ 70/53 + DUBs
4. 3 rounds of 200m Run + 15x T2B

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Marlon working through the sticking point.