2.9.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
4x (30/30) Box Jump
4x (30/30) Step-ups Hops
4x (30/30) Mountain Climbers
45/15 Circuit
Assault Bike
“Bastards” (Burpee + Tuck Jump)
Ski Erg
KB Rack Hold, AHAP
Bench Hops
Dead Hang (every 10s perform a strict Pull-up)
Alternating Sledgehammer Strikes onto Tire
Rest
4-5 rounds
Then:
Cool Down

 

 

STRENGTH
3×8 SA KB Strict Press, per arm
Then:
5x Push Press +
10x Ring Rows, feet elevated
5 sets
Then:
10x DB Floor Press +
10x Supinated-Grip Bent-Over Rows
4 sets
Then:
10x DB Triceps Kickbacks +
10x Concentration Curls
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
30 rounds for time:
1x Ring Muscle-up +
3x Deadlifts @ 255/185 +
5x Strict HSPUs
Then:
Cool Down

 

 

PHOTOS

If you can see it, you can be it.