1.5.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
You go, I go format
10x Split Jumps +
15m Bear Crawl +
5x Burpees +
15m Reverse Bear Crawl
5 rounds each
Then:
DB Curtis P’s: 8 – 10 – 12 – 14 – 8
Box Jumps: 10 – 15 – 20 – 25 – 10
Wall Ball: 15 – 20 – 25 – 30 – 15
Run: 150m – 250m – 500m – 750m – 150m
Round one looks like…
8x DB Curtis Ps +
10x Box Jumps +
15x Wall Balls +
150m Run
Round two looks like…
10x DB Curtis Ps +
15x Box Jumps +
20x Wall Ball +
250m Run, etc.
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
7x20s Heavy Front Supports
Then, take 50% of best Front Support load for…
5x30s Back Squats
Rest plenty between sets
Then:
10x KB RDLs +
10x DB Lateral Lunges +
10x Strict T2B
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
2×20′ AMRAPs

AMRAP #1
8x DB Walking Lunges +
8x C2B Pull-ups +
8x DB Walking Lunges +
8x Target Burpees

Rest 4:00

AMRAP #2

First ten minutes, E2MOM:
12/10 Calorie Assault Bike + M.E. Power Snatch in time remaining

Starting at minute 10, E2MOM:
12/10 Calorie Assault Bike + M.E. Clean and Jerks in time remaining

Then:
Cool Down

 

PHOTOS