5.18.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
7x KB Headcutters (53/35) EMOM x 10
Then:
10x DB Cleans (from floor)
8x Alt. DB Forward Lunges +
6x DB Strict Push Press +
Option 1: 5-10-15-20-15-20-5 Burpee/Lateral DB Hops
Option 2: 5-10-15-20-15-10-5 Calories (Ski/Row)
Option 3: 20-30-40-50-40-30-20 2-ct Mountain Climbers
Option 4: 6-8-12-16-12-8-6 Strict Pull-ups (no ring row option)
Option 5: 10-15-20-25-20-15-10-5 Sit-ups
Then:
40/40 Side Planks
A few sets
Then:
Cool Down

 

 

STRENGTH
Glute Warm Up
-then-
Deadlift Ladder
5-4-3-2-1-5-4-3-2-1 (Second time through should be heavier)
*Between each set do 10 DB Crossover Lunges (5/5)
-then-
If time, a few sets
10 Supermans
20 Stir The Pots
30 Plate Pushes
(They’ll lay on their backs with feet and hands up to the ceiling. Hold a plate in their hands (25-45) and they’ll reach the plate towards their feet quickly and repeatedly).

 

 

CROSSFIT
Warm-up with DUBs and HS Walks
Then:
25′ Time Cap
50x HSPUs +
50x T2B +
50 Calorie Assault Bike +
50x DB Step-Overs (70/50)
50′ OH DB Lunge, right
50′  OH DB Lunge, left
Then:
Cool Down

 

PHOTOS