6.29.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
With a partner, complete the following:
500m-400m-300m-200m-100m Row or Ski
Each player performs each distance
During “rest” perform 20-16-12-8-4 Burpees
15′ cap
Then:
“Meat Grinder”
Each athlete needs two DBs. Go AHAP (40-55/20-30)
100x Farmer’s Walking Lunges +
100x Floor Press +
50x Alt. DB Snatches +
50x Box Step-ups (hold both DBs anyhow) @ 24/20″ +
25x DB Burpees
25x DB Push Presses
30′ AMRAP
Then:
Couch Stretch

 

 

STRENGTH
Shoulder Prep – 5 minutes
Then:
10x KB Strict Press +
10x KB Bent-Over Row +
10x KB Front-Rack Cyclist Squats (elevate heels onto 25# plate)
60s Rest
5 rounds, AHAP
Then:
Back Squat
5-5-5-5, climbing
Pause 3s in bottom position of rep one each set
Then:
Dips + Strict Push-ups
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down

 

 

CROSSFIT
4×8 minutes each:

Station 1:
5 rounds
15x Wall Ball (20/14) +
10x Burpees

Station 2:
21-15-9
KB Thrusters (53/35) +
Pull-ups

Station 3:
25-20-15 KB Sumo Deadlift (70/53) +
50x DUBs

Station 4:
10x Partner Prowler Sprints (45/25)

 

PHOTOS
N/A