1.27.18 Training Sessions (3)

 

GENERAL FITNESS
Alternating with a partner…
15m Burpee/Broad Jump +
15m Bear Crawl +
15m Lunge +
15m Reverse Bear Crawl
3 rounds each, still warming up
Then:
Walking KBS Progression
15m @ 45/35 + 15m Sprint back
15m @ 55/40 + 15m Sprint back
15m @ 70/50 + 15m Sprint back
Switch partners
4 rounds each
Then:
10′ AMRAP
With the heaviest Kettlebell possible…
8x KB Headcutters +
20x Toe-Taps on bell +
6x Burpees +
2x TGU
Then:
Cool Down

 

 

CROSSFIT
Clean Warm-up
Then:
Hang Clean Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
All sets must be unbroken. Weight increases as reps decline
Between each set perform 10x Strict Ring Dips

 

 

 

STRONGMAN
5/5 One-Arm Circus DB STO (add Fat Grip to the heaviest DB you can)
75′ Sandbag Bear Hug Carry
5 sets
Rest as needed between sets
Then:
“VMO Hell”
12x DB Cyclist Squats +
100′ Reverse Sled Drag (load with people)
3 sets, climbing to AHAP
Then:
Cool Down

 

 

PHOTOS