10.2.17 Training Sessions (3)

 

GENERAL FITNESS
EMOMonday
Warm-up EMOM x 12
1. 16x Iron Cross / 16x Scorpion Kicks  / 10x Tuck-to-Straddle
2. 20x Jumping Jacks (use a different pattern each round)
3. 15x Squats / 15x Jump Squats / 8x Tuck Jumps
4. 20x Shoulder Taps / 15x Push-ups / 10x Burpees
Round 1: 16x Iron Cross Kicks, 20x Jumping Jacks, 15x Squats, 20x Shoulder Taps
Round 2: 16x Scorpion Kicks, 20x Jumping Jacks, 12x Jump Squats, 15x Push-ups
Round 3: 10x Tuck-to-Straddle, 20x Jumping Jacks, 8x Tuck Jumps, 10x Burpees
Then:
EMOM x 28
1. 12/8 Calories, any machine
2. 12x Reverse Goblet Lunge, AHAP
3. 8x DB Hang Squat Cleans + 5x DB Strict Press (same DBs), AHAP
4. 30x Bent-Body Hollow
7 rounds
Then:
Cool Down with Two Player Medicine Ball Abdominal Tosses (like we did last week!)

 

 

 

 

STRENGTH, Deload
In your two chosen lifts:
4×10 @ 70%
Then:
Cool Down

 

 

 

 

CROSSFIT
T2B Conditioning
Elite: 3×25 UB T2B. For every rep you miss make up in Pistols
Rx: 3×12 UB T2B. Same penalty
Amateur: 4 rounds of 5x T2B + 8x Alt. Pistols
Then:
Snatch Warm-up
Then:
E2MOM x 16
0,2,4 – 3x Squat Snatches
6,8,10 – 2x Squat Snatches
12,14 – 1x Squat Snatch

 

 

 

PHOTOS
N/A