4.20.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
5m-10m-15m-20m-25m Suicides
5 rounds, alternate with a partner
Then:
20′ AMRAP
150m Run (or 15/12 Calories) +
20x Explosive Step-up Hops (24/20) +
15x HR Push-ups  +
10x Double DB Hang Snatch (50/30)
Then:
10x  KB Deck Squats
15x 2-ct Mountain Climbers +
1:00 Sorenson Hold (i.e. “Mission Impossibles”)
2-3 sets
Then:
Cool Down

 

 

STRENGTH
8-7-6-5-4-3-2-1
SA KB Overhead Press (each arm. 8/8, 7/7 etc.)
-then-
5 Sets
10 Bench Press
10 SA DB Rows (each arm)
-then-
3 Rounds
12 (6 each) DB Renegade Rows
8 DB Z-Press
-then-
2-3 Rounds
30 Unbroken BB Curls
*Anything under 30 reps is made up in Strict T2B/K2C/V-Ups/Sit Ups
Then:
Cool Down

 

CROSSFIT
5 rounds:
150m Farmer’s Carry +
5/3 RMUs +
7x Clusters @ 155/105 +
9x HSPUs +
11x Deadlifts +
13x T2B
Then:
Cool Down

 

 

PHOTOS