3.7.18 Training Sessions (3)

 

GENERAL FITNESS
“Core Primer”
Carries, 100′ each:
Awkward (Right hand OH, Left hand Farmers)
Awkward (Left hand OH, Right hand Farmers)
Waiters, left
Waiters, right
Cradle Carry
Goblet Carry
2 rounds
Then:
250m SEATED Ski Erg
Rest 30-60s
20x Alternating Bulgarian Bag Halos +
20x 2-ct Mountain Climbers
Rest 30-60s
15/10 Calorie Assault Bike +
5/3 ARMS-ONLY Assault Bike
Rest 30-60s
2:00 FLR (every 15s do perform a strict push-up)
2-3 rounds
Then:
Cool Down

 

 

 

STRENGTH
Glute activation
Then:
5×7 Front Squats, climbing
Then:
EMOM x 8
10x BB Rev Lunges (5/5)
Then:
10x KBS +
10x Jump Squats
3 sets
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 12
Even: 8-12x Kipping HSPUs
Odd: 30s M.E. Dubs
Then:
Clean Jerk warm-up
Then:
5×1 3-Positiom Clean + Jerk (HH, Above knee, Below knee)
Then:
250m Run
21-15-9
T2B +
Thrusters @ 95/65 +
250m Run
Then:
Cool Down

 

 

PHOTOS