12.1.17 Training Sessions (3)

 

GENERAL FITNESS
E5MOM
40/30 Calorie Row / Ski Erg +
15x Burpees +
M.E. BW Lunges
4 rounds (20 minutes)
Record total lunges
Wear a vest to scale it up.
Then:
Alternate between Push-ups and Sit-ups
1:00 M.E. Push-ups +
1:00 Rest +
1:00 M.E. Sit-ups +
1:00 Rest
3 sets
Then:
Cool Down

 

 

 

STRENGTH
Glute activation
Then:
Establish a challenging Paused (3s) Front Squat
Then:
10x BB Cyclist Squats
After each set the player gets 20s to do as many Air Squats as possible
Rest a bit and continue until you accumulate 100 Air Squats
Then:
Core

 

 

 

CROSSFIT
3×12 minute E2MOMs (every 2 minutes)
Station 1
E2MOM: 2x Rope Climb + M.E. Pistols

Station 2
E2MOM: 150m Run + M.E. Box Jumps @ 24/20

Station 3
E2MOM: 1 round of 12x Deadlifts + 9x STO + M.E. Burpee/Lateral Bar Hops

Then:
Self-Care

 

 

PHOTOS

Are you working to succeed or trying not to fail?