6.30.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
10x Russian KBS (53/40) + 1x Burpee
Each minute add 1 Burpee (up to 10)
Final set is 10x KBS + 10x Burpees
Then:
20′ AMRAP
250m Run +
15x DB Hang Clean and Press (50/30)  +
20x Sit-ups or V-ups
Then:
40s Handstand Hold (i.e. Toes-no-Nose) +
8/8 One-Arm KB Bottoms-up Press, AHAP +
30/30 Side Plank
2-3 sets
Then:
Cool Down

 

 

STRENGTH
8×2 Weighted Chin-ups
Rest 90s between sets
Then:
100x KB Deadlifts (Coach chooses load)
Every stop = 20x BB Grip Roll-ups @ 45/35
Then:
Fat DB Hammer Curl Drop Set
Choose 4 pairs of descending-weight DBs.
Hammer curl each to failure. Reps for first pair of DBs should be between 10-15
Then:
Cool Down

 

 

CROSSFIT
Work up to a heavy 3 TnG Power Clean
Then:
In teams of two:
100-80-60-40-20 T2B
50-40-30-20-10 Calories on Assault Bike
20-16-12-8-4 Deadlift @ 315/215

 

 

PHOTOS
N/A