10.6.17 Training Sessions (3)

 

GENERAL FITNESS
“FYF”
2x15m Lunge + 15m Bear Crawl
2×10 Dislocates
Then:
Jumping warm-up (20s work + 10s rest):
Jumping Jacks
Forward/Backward Jumps
Side-to-Side Jumps
Square Jumps, right
Square Jumps, left
“W” Jumps
“Z” Jumps
“T” Jumps
Star Jumps (as singles)
Split Jumps
Tuck Jumps (as singles)
Then:
30′ AMRAP
In teams of two…
1x Burpee/Box Jumps + 12/10 Calories (any machine)
2x Burpee/Box Jumps + 12/10 Calories (any machine)
3x Burpee/Box Jumps + 12/10 Calories (any machine)
4x Burpee/Box Jumps + 12/10 Calories (any machine)
5x Burpee/Box Jumps + 12/10 Calories (any machine)
6x Burpee/Box Jumps + 12/10 Calories (any machine)
7x Burpee/Box Jumps + 12/10 Calories (any machine)
8x Burpee/Box Jumps + 12/10 Calories (any machine)
9x Burpee/Box Jumps + 12/10 Calories (any machine)
10x Burpee/Box Jumps + 12/10 Calories (any machine), etc.
For time
Then:
Cool Down with 10-1 Side Plank Breathing Ladder

 

 

 

STRENGTH
3×5 Cuban Press
2×20 Reverse Slow Angels
Then:
10x Strict Press (mod weight) +
Max reps Strict Pull-ups
Rest as needed between sets
Then:
10x BB Bent-Over Rows
Max sets Push-ups
4 sets
Then:
In as few sets as possible 50x DB Chinese Rows
OR
3×12 Reverse Hypers
Then:
Cool Down

 

 

 

CROSSFIT
“Holleyman”
5x Wall Ball +
3x Strict HSPU +
1x Power Clean
30 rounds for time

 

 

 

PHOTOS

Take advantage of some amazing deals this weekend.