1.31.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
20x Alt. Bulgarian Bag Halos +
20x Mountain Climbers +
90s rest or rest while your partner goes
3 rounds
Then:
24x Alt. Sledgehammer Strikes onto Tire
Rest as needed
10/10 Bulgarian Split Squats, off bench (load if capable)
Rest as needed
10x DB “DeadRows”
Rest as needed
8/8 KB Windmills, AHAP
Rest as needed
10-15x Garhammer Raises
Rest as needed
2-3 rounds
Then:
Cool Down

 

 

STRENGTH
Glute Activation
Then:
2x (15s Back Squat + 15s Hold)
Use approx. 55% of your 1RM
5 sets
Then:
10x (5/5) Double DB SL RDLs +
10x (5/5) Reverse Lunges
Same DBs
3 sets
Then:
20s L-Sit
6 rounds
Then:
Cool Down

 

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
20 minutes to establish a max for day Clean and Jerk
Then:
3 minutes work +
1 minute rest +
2 minutes work +
1 minute rest +
1 minute work +
1 minute rest
Rest 4 minutes

Station 1:
3x Ring Muscle-ups +
3x Burpees

Station 2:
M.E. HSPUs
Every break = 10x Squats

 

 

 

PHOTOS