10.13.17 Training Sessions (3)

 

GENERAL FITNESS
EMOM x 5
1. 7x Reverse Burpees
2. 12/8 Calories on Assault Bike
3. 30s Dead Hang
4. 12x DB/KB Thrusters @ 2×30/20
5. 10x Whip Smash + 10m Rope Pull/Sprint (coach chooses load)
6. 13 Ab Mat Sit-ups
7. 150m/100m Sprint on Ski Erg
8. 12x KBS @ 53/35 + 20x Toe Taps
Rest 1:00 minute between stations
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute warm up
-then-
10-8-6-4-2 Climbing
Sumo Deadlifts
-then-
4 Sets
10 Sandbag squats + 30s Hold after the set (Unbroken)
20 DB Lunges
-then-
3 Sets
10 Glute bridges
10 Supermans
Then:
Cool Down

 

 

 

CROSSFIT
In teams of three…
45′ cap
2000m Row
100x Box Jumps
100x KB Thrusters @ 2×32/53
100x Bar-Facing Burpees
100x Pull-ups
100x Axle Bar Deads  225/155
100x Pull-ups
100x Bar-Facing Burpees
100x KB Thrusters
100x Box Jumps
2000m Row

 

 

PHOTOS

Deads for breakfast.