9.22.17 Training Sessions (3)

 

GENERAL FITNESS
“MF Leg Day”
Warm-up
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Double-Clap Burpees
2 rounds to “warm-up”
Then:
“Primer”
1-10 Explosive Step-up Hop Ladder @ 24/20
Then:
KB Headcutter/KBS/Goblet Squat Strength Ladder (don’t put the KB down until Goblet Squats are complete)
10/10/10 reps each @ 30#, 40#, 50#, 60#, >60#
Chase each set with 10x Split Jumps
Then:
50s Sprint on Assault Bike + 10x Lunges
40s Sprint on Assault Bike + 20x Lunges
30s Sprint on Assault Bike + 30x Lunges
20s Sprint on Assault Bike + 40x Lunges
10s Sprint on Assault Bike + 50x Lunges
Then, with a partner…
4×20 Medicine Ball Ab Tosses
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute Warm Up
3 Sets 5 off box squats+20s primal chair hold(bottom of a squat)
-then-
Tempo Front Squats
5×5 Across
(5 sec descent, 3 sec hold, 1 sec ascent).
-then-
4 Sets
8 Snatch grip RDLs
8 Step Ups (each leg)
-then-
3 Sets
10 Supermans
10 Glute bridges

CROSSFIT
FOR TIME 5 rounds::
250m Sandbag carry
3 RMU or 5 Pull Ups
6 Bear Complexes 135/95#
9 T2B
6 Hang Power Snatches 135/95#
12 HSPUs

 

 

PHOTOS
N/A