1.13.18 Training Sessions (3)

 

GENERAL FITNESS
1-10 Box Jump Ladder “warm-up”
Then:
30′  AMRAP
60x Bulgarian Bag Halos (switch directions every 10 reps)+
60x Tuck Rocks +
30x DB Z-Press @ 2×25/15 +
30 Calories, any machine
Then:
20s One-Arm Plank/Superman, L +
10s Rest
20s One-Arm Plank/Superman, R +
30s Rest
3 sets
Then:
Cool Down

 

 

 

STRENGTH (“STRONGMAN”)
A couple easy runs of Farmer’s Carry
Then:
100′ Farmer’s Carry, AHAP +
M.E. Dips
8 rounds, NOT for time
Then:
In teams of two, 500m Fireman Carry/One-Arm Farmer’s Carry Combo, switch as needed
OR
Solo: 150m Sandbag Bear Hug Carry for time

 

 

 

CROSSFIT
Bridges, Crawls, Rolls, and other “fun” drills
Then:
3x OHS @ 45/35 + 3 steps holding BB overhead for 15m
2 sets, narrow grip on second set
Then:
2x OHS @ 185/125 +
4x Strict HSPUs
6x CTB Pull-ups
12′ AMRAP
Then:
Cool Down

 

 

PHOTOS