12.18.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Jog 250m
2×5 Band Tears
2×5 Dislocates
10x Balancing Leg Swings, 4 ways
5/5 Squat Stretch and Reach
6x Lunge + Hip Hinge Stretch, SLOW
2×5 Wall Squats
3×5 KBS/Goblet Squat
2×5 Burpees
10x Pull-ups
Then:
WORKOUT:
12x (6 each leg) DB Walking Lunge + Single-Leg Balance + Single-Leg Deadlift (SLOW and STEADY)
3 sets, climbing.
Then:
“The Interval-Burpee Challenge”
0:00 – 2:00:
200m/150m Row OR 150m/125m Ski OR 12/8 Cal AA Bike (stay on same machine the entire workout) +
2x Burpee
Then:
2:00 – 4:00
Interval +
4x Burpees
Then:
4:00 – 6:00
Interval +
6x Burpees
Add 2x Burpees each round until you aren’t able to continue.
The goal is to make it to 30:00 minutes
If you fail between 0:00 – 10:00 run 6x250m + 100x KBS @ 55/35 before you can leave the gym
If you fail between 10:00-20:00 run 4x250m + 80x KBS before you can leave the gym
If you fail between 20:00 – 30:00 run 2x250m 60x KBS before you can leave the gym
If you make it 30:00, no penalty except the pain it took to finish.

 

 

STRENGTH
In your two chosen lifts:
Work up to a new max

 

 

CROSSFIT
In teams of three…
AMRAP 8′
Strict HSPUs
Then:
Snatch warm-up
4 reps each:
Snatch Hi-Pull +
Muscle Snatch +
OHS +
Drop Snatch +
Full Snatch
Then:
E2MOM Full Snatch
0-2: 3 Squat Snatches
2-4: 3x Squat Snatches
4-6: 3x Squat Snatches
6-8: 2x Squat Snatches
8-10: 2x Squat Snatches
10-12: 2x Squat Snatches
12-14: 2x Squat Snatches
14-16: Snatch
16-18: Snatch
18-20: Snatch
Then:
50-40-30-20-10
Wall Ball +
DUBs +
Ab-Mat Sit-ups
15′ cap

 

 

PHOTOS