1.15.18 Training Sessions (3)

 

GENERAL FITNESS
DB Complex
Biceps Curls +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row
Set 1: 3 rounds of 6 reps each without putting the bells down
Set 2: 3 rounds of 4 reps each without putting the bells down
Set 3: 3 rounds of 2 reps each without putting the bells down
Increase weight as reps decline
Then:
16′ AMRAP, climbing the ladder as high as possible
2x KBS @ 70/53 +
2x Box Jump @ 24/20
4x KBS +
4x Box Jumps
6x KBS +
6x Box Jumps
Continue, ascending by 2s each round
Then
Cool Down

 

 

 

STRENGTH
Glute activation
Then:
Work up to a challenging 3 on Front Squats
Then:
Front Squat + Back Squat Combo
Perform 3 reps of Front Squats, rack the back and immediately perform another 3-6 Back Squats
4 sets
Then:
5x (1x Rev Lunge, L + 1x Back Squat + 1x Rev Lunge, R)
3 sets, across
Then:
15x Medicine Ball Hamstring Curls +
15x KBS
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 10
1. 150m Run
2. 50x DUBs
Then:
Snatch Complex
Then:
Squat Snatch Percentages
2@60%
2@70%
1@75%
1@80%
1@85%
1@87-90%
Then:
40x T2B +
30 Calorie Row +
20x SA OH DB Walking Lunge (must perform 20 reps per side, switching as needed)
Then:
Cool Down