6.13.18 Training Sessions (3)

 

GENERAL FITNESS
16x DB Walking Lunge (50/30) +
1-6 Strict T2B Ladder
Then:
12x Heavy Sumo Squats (90/70) +
1-8 Burpee/Split Jumps
Then:
10x DB Push Press (50/30) +
1-10 Box Jump Ladder (24/20)
Then:
30x Mountain Climbers + 5x Strict Pull-ups +
6-8-10-12-15 Calories, any machine
Then:
Cool Down

 

 

STRENGTH
Mobility: Couch Stretch, 2x30s each
Then:
KB Headcutter Strength Ladder
10 reps each @ 30, 40, 50, 60, 70
Casual pace
Then:
Work up to a challenging 5-rep Front Squat (3-4 sets)
Then:
Front Square Waves
5-3-1-5-3-1
Then:
5×5 Nordic Curls with a partner
Then:
Cool Down 50x Reverse Snow Angels

 

 

CROSSFIT
45/15 Static Hold Primer:
L-Sit +
Bent-Arm Hang +
HS Hold
3 rounds
Then:
Clean and Jerk Warm-up
Then:
Clean + 3x Push Jerks
5 working sets (15-20′)
Then:
For time:
10-8-6
Ring Muscle-up + Thrusters (135/95)
Then:
Cool Down

 

 

PHOTOS