5.31.17 Training Sessions (3)

 

GENERAL FITNESS
Group warm-up – 8 minutes
Then:
“CV Primer”
EMOM x 16
1. 15x Double KBS
2. 10x KB Front Squats
3. 6-8x Deck Squats
Then:
500m Row/Ski or 35/25 Calorie Assault Bike +
20x Strict Push-ups or Dips +
30/30 Side Plank
3 rounds
Then:
12x DB Biceps Curls, AHAP +
40s DB Claw-Pinch Holds (same DBs) +
20x BB Grip Roll-ups
Until class ends…
Then:
Cool Down

 

 

 

STRENGTH
2×5 Weighted Dislocates
Then:
3×6 DB Cuban Press, light to warm-up
Then:
2x (7-5-3) Bench Press Waves
Then:
12x DB Neutral-Grip Chest Press
1:00 Rest
12x (each) Fat Grip One-Arm DB Row
1:00 Rest
12x (each) Seated DB External Rotation
Rest 1:00
3-4 sets
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 9
1. 2x Rope Climb
2. 8x Deck Squats
3. 10x Alt. DB Snatch
Then:
10-8-6-4-2 Thruster Strength Ladder
Climb each set
Then:
3′ AMRAP
12x Deads @ 155/105 +
9x Hang Power Clean +
6x Shoulder to Overhead +
M.E. DUBs
Rest 3 minutes, 3 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS