12.13.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
In teams of two…
1-5-1 Reverse Burpee Relay
Then:
16x OH Walking Plate Lunges @ 45/25 OR 60s OH Plate Hold, same load
Rest 60s
10/10 Single-Leg DB Speed Skater Lunges, slow and steady
Rest 60s
20x Alternating Bulgarian Bag Halos
Rest 60s
8x Standing BB Biceps Curls + 20x BB Grip Roll-ups @ 45/35
Rest 60s
16x Alternating Plank-to-Elbows
Rest 60s
2-3 sets
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
3×10 Glute Bridges
Then:
5×5 Back Squats (3s pause on the first rep of each set)
Then:
10x BB Reverse Lunge +
10x KB RDL
4 sets
Then:
15x Sandbag Squats +
15x Jump Squats
3 sets
Then:
Cool Down

 

 

CROSSFIT
EMOM x 12
1. 10 Calorie Assault Bike
2. 15m HS Walk
3. 25x Ab-Mat Sit-ups
Then:
Clean and Jerk Warm-up
Then:
Mid-thigh Clean + Push Jerk + Clean from the floor + Split Jerk, 15-20′
Then:
Squat Cleans @ 115/85: 10-8-6-4-2
Push Jerks: 10-8-6-4-2
BMUs:5-4-3-2-1
Then:
Cool Down

 

 

PHOTOS
N/A