9.1.17 Training Sessions (3)

 

GENERAL FITNESS
30/30 “Hell-Style” Intervals 
5x (30s Burpee + 30s FLR)
Rest 2:00
5x (30s KBS + 30s Hold KB in Dead Hang position)
Rest 2:00
5x (30s Push Press + 30s Hold BB on back)
Rest 2:00
5x (30s Hard Assault Bike + 30s Arms-only @ <100/70 watts)
Rest 2:00
5x (30s Explosive Whip Smash + 30s Squat Hold)
Rest 2:00
5x (30s Split Jumps + 30s Box Step-ups)
Rest 2:00
5 minutes to Ski 1000m
Rest 2:00

 

 

 

STRENGTH
Banded Glute-warm Up
-then-
Deadlift with Farmers Bars
Heavy 5 + 30s Hold
Heavy 4 + 30s Hold
Heavy 3 + 30s Hold
Heavy 2 + 20s Hold
Heavy 1 + 30s Hold
(Ideally the hold in 1 try).
-then-
4 Sets
10 Double KB Swings
10 Reverse Lunges with KB’s in farmers hold
(Goal is to not put the KBs down within the set)
-then-
4 Sets
10 Supermans
10 V-Ups

 

 

 

CROSSFIT
Can’t or Won’t, CrossFit-Style
Challenge 1:
1.5 Mile run in less than 10:00

Rest exactly 4:00

Option 1 (if successful)
8 minute cap
12-9-6 (8′ cap)
Deadlift @ 315/225
HSPU

Option 2 (if unsuccessful)
8 minute cap
Dubs: 50-40-30
T2B: 20-15-10

Rest exactly 4:00

If you completed DL + HSPU under 8′
5 rounds for time:
10x C2B Pull-ups +
10x Burpees

If you failed to complete DL + HSPU under 8′
5 rounds for time:
10x KB Thrusters +
20x Split Jumps

If you completed DUB + T2B under 8′
5 rounds for time:
25x AKBS @ 53/35 +
10x Pull-ups

If you failed to complete DUB + T2B under 8′
5 rounds for time
15x Wall Ball +
30x Split Jumps

 

 

PHOTOS

Hold the final rep of each set 30s.