12.29.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
20s KBS @ 53/35 +
10s Rest +
20s Burpee +
10s Rest
8 rounds (8 minutes)
Then:
6′ AMRAP #1:
10x DB Squat Cleans, AHAP +
5x Strict Pull-ups
Rest 3:00 minutes
Then:
6′ AMRAP #2
16x (8/8) Alt. Bulgarian Bag Halos +
15x 2-ct Mountain Climbers
Rest 3:00 minutes
Then:
6′ AMRAP #3
8/6 Calorie Row +
20x Lateral Hops over the C2 Rower
Then:
KB/DB Farmer’s Carry + BB Grip Roll-ups, timer permitting
60m/30 reps, 60m/25 reps, 60m/20 reps, 60m/15 reps

 

 

 

STRENGTH
3×10 Cuban Press
-then-
Bench Press
6×3 Climbing
B/T each set do a set of pull-ups (each set the reps decrease, if they can add weight, do so).
Pull Ups
12-10-8-6-4-2
-then-
3 Sets
10 DB Overhead Press
10 BB Curls
-then-
3 Sets
10 DB Bent Over Rows
10 BB Skull crushers
Then:
Cool Down

 

 

 

CROSSFIT
“Can’t or Won’t,” CrossFit edition
Pick 4
1. 150x Wall Ball in 8 minutes. Penalty = 50 additional Wall Ball
2. 40x Strict HSPUs in 6 minutes. Penalty = 20 additional Kipping HSPUs
3. Hill Run in 11 minutes. Penalty = two additional 250m loops
4. 30/20 Ring Muscle-ups in 8 minutes. Penalty = 30 Strict Ring Dips
5. 50/35 Calorie Assault Bike in 3 minutes. Penalty = additional 30 Calories
6. 50x Target Burpees @ 6′ in 3 minutes. Penalty – 50x HR Push-ups
7. 50x UB American KBS @ 70/53. Penalty = additional 25 KBS

 

 

PHOTOS