10.27.17 Training Sessions (3)

 

GENERAL FITNESS
“Happy 12th Birthday Noah”
CV Primer
EMOM x 12
1. 4x DB Curtis Ps’ (Lunge + Lunge + Clean + STO = 1 rep)
2. 12 Calories, any machine
3. 12x HR Push-ups
Then:
In teams of two, 12 alternating rounds of:
12x Burpee/Lateral Bar Hops +
12x Deadlifts @ 185/125
Then:
Cool Down

 

 

 

STRENGTH
Shoulder Prep
Then:
Work up a heavy 8 on Bench Press
Then, with that load…
10×5 Bench Press
Between sets do 15x Explosive Medicine Ball Chest Pass, to self
Then:
100x BB Biceps Curls or “Knockout”

 

 

 

CROSSFIT
45′ AMRAP
150m Run +
12x Deadlifts +
12x HSPUs +
8x Power Clean +
8x T2B +
8x Pull-ups +
4x Squat Snatches +
4x Ring MUs

 

 

PHOTOS

Happy 12th Birthday Noah.