7.28.17 Training Sessions (3)

 

GENERAL FITNESS
Group Warm-up, 5-8 minutes
Then:
5:00 EMOMs
1. 10/7 Cal Ski Erg
2. 8x DB Thrusters (Hang Squat Clean the first rep)
3. 200′ Prowler Sprint
4. 30s Dead Hang
5. 20x Box Step-up Hops @ 24/20″
6. 12x Russian KBS, AHAP + 20x Toe Taps
Rest 1:00 between EMOMs
Then:
Cool Down with Stretching

 

 

 

STRENGTH
Front Squats
Take about 7-10 mins to work up to the weight they will use for the EMOM
Then:
EMOM x 10
2 FS at 80%
Then:
4×6 RDLs – Climbing
10x Ring Face Pulls between each set (elbows level with the ears if they can, but no lower than the shoulders
Then:
20x DB Box Step Ups +
20x Double KBS
(Heavy as possible and they still look good)
2 sets
Then:
Cool Down

 

 

CROSSFIT
2x200m Sandbag Carry in as few drops as possible.
Rest plenty between sets
Then:
EMOM x 25:
Minute 1: 15/12 Cal Row
Minute 2: 30 DUBs+ 7 Burpees
Minute 3: 12x HSPUs
Minute 4: 10x C2Bs + 10 HRPUs
Minute 5: Rest
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Make it weightless.