11.1.17 Training Sessions (3), Birthday Workout

 

GENERAL FITNESS
“Happy 45th Birthday Melissa Decker”
Standard Birthday Warm-up:
45x Lunges +
45x KBS +
45x HR Push-ups
Then:
Each player gets 2:00 minutes on a Rower or Ski Erg
The goal is 45 calories
Whatever the player falls short of the goal they make up in the following movements:
Round 1 & 4: KB Deadlifts @ 2×80-90/50-70
Round 2 & 5: “Bastards” (Burpee + Tuck Jumps)
Round 3 & 6: KB Headcutters @ 55/40
Rest EXACTLY 90s after penalty is served
For example, if the player rows 35 calories on round one they will immediately do 10 KB Deadlifts, rest 2:00 and move to round two
Then:
Cool Down

 

 

STRENGTH
3 sets
10x Scap Push-ups +
20x Shoulder Taps
Then:
5×3 Bench Press, climbing
Between each set 5-10 Chin-ups or 12x Ring Rows
Then:
4 sets
10x DB Chest Press, Neutral-Grip  +
16x Alternating Db Windmill Curls
Then:
3 sets
10x Seated DB External Rotation +
10x DB Reverse Flys
Then:
Cool Down

 

 

 

CROSSFIT
3 casual rounds of…
10x Strict T2B +
15m HS Walk
Then:
Clean Warm-up
Then:
3-Position Clean (HH, Above Knee, Floating below knee), 15′
Then:
FRAN
21-15-9
Thruster @ 95/65 +
Pull-ups

 

 

 

PHOTOS

Happy Birthday Melissa. Enjoy your day.