6.7.17 Training Sessions (3)

 

GENERAL FITNESS
8-Minute Flow
Then:
DB Complex, 6 reps each
Biceps Curl +
Upright Row +
Bent-Over Row +
Thruster +
Renegade Row (3 each, no shifting)
3 rounds without putting DBs down, repeat once
Then:
20x UB KBS, AHAP
30s Rest
8x DB Burpee/Box Step-up, AHAP (keep box low)
30s Rest
15/12 Calorie Row
60s Rest
5 sets
Then:
Cool Down

 

 

 

STRENGTH
Glute Activation Band Work
Then:
BB Complex, 5 reps each
DL +
Bent-Over Rows +
Front Squat +
Strict / Push Press +
Back Squat +
Strict Pull-up
3 sets, climbing
Then:
4×10 Seated Fat-Grip DB Military Press, climbing
Between each set do 5x Strict Toes-to-Bar + 60x Plank on elbows
Then:
45s DB Crawl Pinch +
30s Rest +
30x BB Grip Roll-ups @ 45/35
3 sets
Then:
Cool Down

 

 

CROSSFIT
EMOM x 12
1. 12 Cal Assault Bike
2. 45s L-Sit
3. 30x Handstand Shoulder Taps
4. 40x DUBs
Then:
Clean Warm-up
Then:
3-Position Clean – 15 mins
Then:
15m KB Rack Lunges +
10-12-14-16 T2B
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

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