9.20.17 Training Sessions (3)

 

GENERAL FITNESS
4×100′ Prowler Sprints (light enough to be a sprint the entire time)
Rest 60s
15x BB Z-Press @ 45/35
Rest 60s
15/15 Banded Paloff Presses
Rest 60s
6/6 KB Windmills
Rest 60s
5 rounds
Then:
4xM.E. FLR in rings (goal = >60s each set)
Between sets 5x Strict T2B
Then:
Cool Down

 

 

STRENGTH
Banded Glute Warm Up
3×10 SL Glute Bridges
-then-
Deadlifts
6-6-4-4-2-2 Climbing each set
-then-
4 Sets
10 Double KB Swings
10 Reverse Lunges (KB in front rack)
-then-
4 Rounds
(:30/:30)
Slideboard hamstring Curls
CROSSFIT
Skill work:
12 EMOM:
10 Box Jumps 24/20”
10 KBS AHAP + 5 burpees Oly:
16 min E2OM:
1 Power Clean + 1 Front Squat  + 1 Push Jerk + 1 Full Clean + 1 Split JerkMet Con:
“Annie”
50-40-30-20-10
Dubs
Ab Mat Sit Ups
PHOTOS