2.16.18 Training Sessions (3)

 

GENERAL FITNESS
“Death By” 100′ Sprint
Add 100′ each minute.
Goal = 10 minutes
Then:
40-30-20-10
Thruster @ 45
Box Jumps @ 24/20
Calories, any machine
KBS @ 70/53
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
5×3 Paused (2s) Back Squats, climbing
Then:
4x30s Front Rack Holds, start with final back squat load
Then:
10x Reverse Lunge +
20x Split Jumps
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
“Dirty 30”
30 reps each:
Box Jumps
C2B Pull-ups
KBS @ 70/53
Walking Lunges holding KB
T2B
Push Press 95/65
Ab Mat Sit-ups
Wall Balls
Burpees
Triple Unders
For time

 

 

PHOTOS