1.12.18 Training Sessions (3)

 

GENERAL FITNESS
“45-Minute Work Capacity Test,” 2nd Edition
In teams of 2-3:
400 KBS @ 70/53 +
300 Calorie Row +
200x Wall Ball @ 20/14
100x Burpees/Plate Hops
45′ Cap
If you complete the above work in 45 minutes, each player gets 1:00 on the Assault Bike for max calories.
Total calories = team score
Then:
Fall Down

 

 

STRENGTH
Glute activation
Then:
Work up to a heavy 5 Axle Bar Dead (double overhand grip), NOT a 5RM
Then, with that load…
M.E. Double-Overhand Deads + M.E. Mixed-Grip
Rets plenty
5 sets
Then:
10x Plate-Pinch Step-ups +
10x KB Sumo Squats
3 sets
Then:
15x BB Grip Roll-ups +
15x Supermans
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
In teams of two…
42′ AMRAP
48x Squat Snatches @ 135/95, must be done in 3s
100x DUBs
48x Squat Clean and Jerk, also must be done in 3s
200x DUBs
Then:
10 Alternating rounds (you go, I go):
10x Deadlifts @ 135/95 +
8x Burpee/Bar Hops
Then:
300 DUBs
Then:
10 Alternating rounds (you go, I go):
10x Box Jumps + 6x T2B
Then:
400x DUBs
Then:
Fall Down

 

 

PHOTOS