1.3.18 Training Sessions (3)

 

GENERAL FITNESS
A couple super light sets of KB TGUs
Then:
4x (2 each) Alternating KB TGU, AHAP
Rest 60s
12x DB Cyclist Squats (elevate heels on to a plate), AHAP
Rest 60s
12/10 Calorie SEATED Ski Erg (sub 1 minute goal)
Rest 60s
30/30 Side Plank + 20x Reverse Snow Angels (add 2.5# plates if capable)
Rest 60s
5x STRICT Modified Rope Climbs
Rest 60s
3 rounds
Then:
“CV Finisher”
10x (30/30) Assault Bike
Then:
Cool Down

 

 

 

STRENGTH
Glute Activation warm-up
Then:
Work up to a challenging 8 on Deadlift
Then, with that load…
8-6-4-7-5-3-6-4-2
Rest plenty between sets
Then:
20x Walking Lunges +
20x Supermans
2-3 sets, time permitting
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 10
1. 12/10 Calorie Assault Bike
2. 50x DUBs
Then:
From rack…
Paused (3 sec) Front Squat + Split Jerk, climbing (15 minutes)
Then:
15-12-9
Thrusters @ 135/95 +
BMUs
Then:
Cool Down

 

 

PHOTOS