7.18.18 Training Sessions (3)


GENERAL FITNESS
“CV Primer”
12x KBS, AHAP +
8x KB Headcutters +
4x One-Arm KB Push Press, each
20x Toe-Taps
10′ AMRAP
Then:
100m Sprint Challenge on C2 Rower
The time it takes you to do 100m Sprint on Rower is the number of reps you must complete of the following exercises:
Rounds 1,4,7: Alt. Tire Smashes
Rounds 2,5,8: 2-count Split Jumps (L + R = 1)
Rounds 3,6,9: Alt. DB Snatches (50/35)
Rest EXACTLY 1:00 after exercise is complete.
9 rounds
For example, if it takes you 20s to row 100m do 20x Alt. Tire Smashes for round 1.
Then:
Cool Down with 4×5 KB Windmills, climbing to AHAP

 

 

 

STRENGTH
4×10 DB Box Step-ups @ 20/17.5″ (drive through the top leg with everything you’ve got), climbing
Then:
Work up to a challenging 5-rep Back Squat (3-4 sets)
Then, with that load…
3 reps EMOM x 10 (30 total)
Then:
Pre-Exhaustion Set
A1 10-12x Seated Neutral-to-Supinated, Off-set DB Curls (sassy = fat gripz)
A2 8-12x BB or EZ Bar Supinated-Grip Bent-Over Rows
Rest 2:00, 3 sets
Then:
4x (30/30) Jump Squats (try to go unbroken for all four intervals with perfect technique)
Then:
Cool Down

 

 

 

CROSSFIT
3 rounds:
30/15 Hollow Holds
Partner Handstand Holds (30/30)
Then:
Clean and Jerk warm-up
Then:
3-Position Clean (HH, Above the knee, Floating followed by a jerk
60%, 65%, 70%, 75%, 80%, Max for Day
Then:
In teams of three…
P1 15x KB Thrusters (53/35)
P2 Calories on Assault Bike
P3 Rest
Rounds????

 

 

PHOTOS
N/A