7.6.18 Training Sessions (3)


GENERAL FITNESS
“CV Primer”
You go, I go…
10x Split Jumps +
10m Bear Crawl +
5x Burpee +
10m Reverse Bear Crawl
5 rounds each player
Then:
40-30-20-10
Thruster @ 45
Box Jumps @ 24/20
Calories, any machine
KBS @ 70/53
Then:
Cool Down

 

 

STRENGTH
10x BB Biceps Curls +
10x BB Bent-Over Rows +
10x BB Strict Press +
10x V-ups (no BB)
3 sets
Then:
BB Front-Rack Reverse Lunges (from rack)
12-10-8-6-4
Increase load as reps decline
Between each set do 5x Strict T2B
Then:
5x Walkout Planks +
10/10 Single-Leg Glute Bridge, off plate +
30/30 Side Plank +
20x Arch Hollow Rocks
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
50x T2B for time
Then:
Clean and Jerk warm-up
Then:
3-position Clean (HH, above knee, below knee floating), 15-20′
Then:
21-15-9
KBS @ 70/53
50x Dubs between each round
Then:
Cool Down

 

 

PHOTOS
N/A