2.23.28 Training Sessions (3)

 

GENERAL FITNESS
In teams of two (You go, I go)
3 rounds of…
21x KB Thrusters +
15x Calories +
9x Strict Pull-ups
After 3 rounds complete a 250m run (hold a red band to stay together)
Then:
3 rounds of…
9x (each) Alternating Plate Lunges @ 45/25 +
15x Calories +
21x Wall Balls @ 20/14
After 3 rounds complete another 250m run together
Then:
200x KBS @ 70/53
Each rotation do 20/15x HR Push-ups
All for time

 

 

STRENGTH
20x Shoulder Taps +
8x KB Bottoms-up Press, climbing
3 sets
Then:
5×5 & 1/4 Bench Press, climbing
Between sets perform 8/8 One-Arm DB Rows, off bench
Then:
10x Heavy Floor Press +
10x Heavy Push Press
3 sets
Then:
10x BB Biceps Curls +
15x BB Grip Roll-ups
3 sets
Then:
Cool Down

 

 

PHOTOS

3.23.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of two (You go, I go)
3 rounds of…
21x KB Thrusters +
15x Calories +
9x Strict Pull-ups
After 3 rounds complete a 250m run (hold a red band to stay together)
Then:
3 rounds of…
9x (each) Alternating Plate Lunges @ 45/25 +
15x Calories +
21x Wall Balls @ 20/14
After 3 rounds complete another 250m run together
Then:
200x KBS @ 70/53
Each rotation do 20/15x HR Push-ups
All for time

 

 

STRENGTH
20x Shoulder Taps +
8x KB Bottoms-up Press, climbing
3 sets
Then:
5×5 & 1/4 Bench Press, climbing
Between sets perform 8/8 One-Arm DB Rows, off bench
Then:
10x Heavy Floor Press +
10x Heavy Push Press
3 sets
Then:
10x BB Biceps Curls +
15x BB Grip Roll-ups
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
18.1

 

 

 

PHOTOS

Mark your calendars. March 10th 12-2pm.