12.8.17 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
100 Calories, any machine +
90x Wall Ball +
80 Calories +
70x KBS @ 70/53 +
60 Calories +
50x Burpee/Box Step-ups @ 24/20 +
40 Calories +
30x DB Curtis P’s @ 2×30/20 +
20 Calories +
10x Wall Walks
40′ AMRAP

 

 

STRENGTH
Banded Glute Warm-up
30x Squats with band around knees
Then:
Establish a 3RM Paused (2s) Back Squat
Then:
Front Squat Supports
30s each:
85% of best FS
95% of best FS
100% of best FS
110% of best FS
Rest 2-3 minutes between sets
Then:
10x KB Sumo Squats +
20x Walking Lunges
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
45′ Time Cap
250m Sandbag Ruck +
3x Rope Climbs +
6x Clean and Jerk @ 135/95 +
9x BMUs +
6x Power Snatch @ 135/95 +
12x T2B
5 rounds for time

 

 

 

PHOTOS

Registration begins Jan 2. This is going to be the most comprehensive, easy-to-follow, health-promoting body comp we’re ever done. I can’t wait to see the outcome.