5.26.17 Training Sessions (3)

 

GENERAL FITNESS
“Death by” KB Shuttle
Start with 15m and add 15m each minute – 10 minutes
Then:
Divide the class into two groups.

Group 1:
2000m/1500m Ski
Combine with “Death By” Burpees
1st minute do 1x Burpee
2nd minute do 2x Burpees
3rd minute do 3x Burpees, etc.
12′ Cap

Rest fully

Group 2:
12′ AMRAP
200m Run
14x KB Deadlifts, AHAP +
2x Rope Climbs

Then:
Cool Down

 

 

 

STRENGTH
2×5 Weighted Dislocates
Then:
Biceps Opener Stretch, 2 x 30
Then:
100-Rep Challenge Bench Press, standard grip
Males @ 135, Females @ 75
Each Drop = 8/5 Calorie Assault Bike, arms-only
Then:
“Holy Trinity”
Against a 15 minute clock
A running tally of Dips + Strict Pull-ups + Strict Push-ups
Record total reps
Then:
Rotator Cuff Work, time permitting

 

 

 

CROSSFIT
5 rounds for time, 10′ cap:
10x DB Snatch @ 50/30 +
20x Wall Ball +
30x DUBs
Then:
EMOM x 30
1. 5x Squat Snatch @ 135/95
2. 6x BMUs
3. 7x Power Clean and Jerk
4. 10 Calorie Row
5. 50x DUBs
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

KB Deads. Easy to teach and packs a punch.