10.20.17 Training Sessions (3)

 

GENERAL FITNESS
IWT, Tag-Team style
Phase I
16x Alt. DB Snatch (70/50) +
1:00 HARD Assault Bike +
Rest while partner goes
3 sets
Then:
Phase II
8x Goblet Reverse Lunge (L + R) / Squat Combo (55/35) +
1:00 HARD Ski Erg  +
Rest while partner goes
Then:
Phase III
Group A: 3×10 2-sec Overhead KBS, climbing to AHAP
Group B: 80x Ab Mat Sit-ups, partition as needed
Switch, then cool down

 

 

 

STRENGTH
Glute Warm-up
Then:
6×3 Box Squats or Chained Back Squats, climbing
Then:
4×10 (5/5) Front-Rack Reverse Lunges
Between sets do 5x High Box Jumps
Rest 2:00 minute between sets
Then:
3×30 Slideboard Mountain Climbers

 

 

 

CROSSFIT
Part 1:
Against a 20 minute clock:
1.5 Mile run +
AMRAP 15x T2B + 16x Pistols
Rest 2:00
Then:
Part 2:
20′ AMRAP
3 rounds of DT
12x DL +
9x HPC +
6x S2OH
3 rounds
15x BW Squats +
10x Wall Ball +
5x Push-ups
Then:
Fall Down

 

 

PHOTOS

Variable resistance.