5.25.18 Training Sessions (3)

 

GENERAL FITNESS
30/30 “Hell-Style” Intervals
5x (30s Hard Assault Bike + 30s Arms-only @ <100/70 watts)
Rest 2:00
5x (30s Burpee + 30s FLR)
Rest 2:00
5x (30s KBS + 30s Hold KB in Dead Hang position)
Rest 2:00
5x (30s Push Press + 30s Hold BB on back)
Rest 2:00
5x (30s Explosive Whip Smash + 30s Squat Hold)
Rest 2:00
5x (30s Split Jumps + 30s Box Step-ups)
Rest 2:00
1000m Ski Erg, 5′ cap
Then:
Cool Down

 

 

STRENGTH
2 rounds of
8x KB RDLs +
8x One-Arm KB Front Rack Squats, each
Then:
6×3 Box Squats, climbing
Then:
4×10 (5/5) KB Front Rack Reverse Lunges
Rest as needed between sets
Then:
KB Carries (One in Front Rack, One in Farmer’s)
25 yard walk each position = 1 set
3-4 sets to “cool down”
Then:
Actual Cool Down

 

 

CROSSFIT
“Triple 3”
3000m Row +
300x Double Unders +
3 Mile Run
For time

 

 

PHOTOS