9.15.17 Training Sessions (3)

 

GENERAL FITNESS
EMOM x 42
10x Burpees
15x KBS
20x Split Jumps
15x KBS
15x KBS
20x Split Jumps
10 Calories
60s FLR
10x Burpees
15x DB Push Press
10 Calories
15x DB Push Press
10 Calories
60s FLR
15x KBS
10x Box Jumps
15x DB Push Press
15x KBS
10x Box Jumps
15x DB Push Press
15x DB Push Press
10 Calories
10x Burpees
20x Split Jumps
10x Burpees
10x Box Jumps
10 Calories
20x Split Jumps
10 Calories
15x DB Push Press
60s FLR
10x Burpees
10x Box Jumps
10x Box Jumps
20x Split Jumps
10 Calories
15x KBS
10x Box Jumps
15x KBS
10x Burpees
10x Burpees
10 Calories + 20x Split Jumps
Then:
Fall Down

 

 

 

STRENGTH
3×5 Cuban Press
3×5 Push Ups
-then-
Bench Press
5×10 Across
*Between each set do max set of Pull-ups saving 2 reps each set.
-then-
4 Sets
10x BB Bent Over Rows
10x Single Arm DB Strict Press
-then-
Accumulate 2 mins in L-sit/Dip Support/Plank

CROSSFIT
In Teams of 2, “you go, I go format”
Each person has to do the cleans and dubs but both do the cals
1 Power Clean (1 Power Clean) + 10 Dubs (10 Dubs) + 50 Cals any machine- total
2 Power Cleans + 20 Dubs (each)  + 40 cals (total)
3 Power Cleans + 30 Dubs + 30 cals
4/40/20:: 5/50/10:: 6/60/10:: 7/70/20:: 8/80/30:: 9/90/40:: 10/100/50

 

 

PHOTOS
N/A