5.16.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E3MOM
300m Row +
150m Run
3 rounds
Then:
1. 5-7x Reverse Burpees EMOM x 5
Rest 1:00
2. 12/8 Calorie Assault Bike EMOM x 5
Rest 1:00
3. 12x KBS (53/40) + 20x Toe-Taps EMOM x 5
Rest 1:00
4. 13x Ab Mat Sit-ups EMOM x 5
Rest 1:00
5. 30s OH Plate Hold (55/45)
Then:
Cool Down

 

 

 

 

STRENGTH
20x Shoulder Taps +
20x Rev. Snow Angels
2 sets to warm-up
Then:
8x “Tempo” Strict Press (1s up, 2s pause, 5s down, 1s pause)
4 sets
Then:
4xM.E. Dips
Rest plenty between sets
Then:
16x DB Hammer Curls +
8x DB French Press
3 sets
Then:
Cool Down

 

 

CROSSFIT
5×5 Dips + 30s Static Hold
Then:
Clean and Jerk warm-up
Then:
3 sec Clean Pull to contact point + 2x Full Cleans , 15-20′
Then:
25x T2B Buy-in +
4 rounds
10x HPC (135/95) +
10x Burpee/Bar Hops
Then:
25x T2B Cash-out
Then:
Cool Down

 

 

PHOTOS

A fun opportunity for all primal couples.