11.18.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up with 1-10 Box Jump Ladder
Then:
EMOM x 30
0:00 – 10:00
150m Sprint

10:00 – 20:00
5x Burpee + 10x KBS @ 53/35

20:00 – 30:00
“Death by”
DB Squat Clean + Push Press
1st min – 1x each
2nd min – 2x each
3rd min – 3x each
Try to make it to 10 reps each on final minute
Then:
Cool Down

 

 

 

CROSSFIT
In teams of 5-6, 250m Tire Flip
Then:
In teams of two…
10x RMUs +
15x Power Cleans +
150m Stone Carry +
20x Strict HSPUs +
30x Deadlifts
3 rounds
Then:
Cool Down

 

 

 

STRENGTH
Axle Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase the weight as reps decrease.
Between each set perform a 50′ Sled/Prowler Push
Rest plenty between sets
This should take the entire 45 minutes
Then:
Cool Down

 

 

PHOTOS