8.10.18 Training Sessions (3)

 

GENERAL FITNESS
42′ EMOM
Min 1: 12x DB Thrusters (50/30)
Min 2: 12x Box Jump-Overs / Step-overs (24/20″)
Min 3: 6x DB RDL + Alt. Forward Lunge Combo (50/30)
Min 4: 12/8 Calories Row
Min 5: 40s Dead Hang from Rings (every 10s perform a Strict Pull-up)
Min 6: Rest
7 rounds
Then:
Cool Down

 

 

STRENGTH
BB Complex, 6 reps each:
DL +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat
3 sets, climbing to AHAP (first set start with empty BB)
Then:
5x (Double KB Bent-Over Row + Double KB Power Clean + Double KB Strict Press / Push Press)
4 sets
Then:
“Run the Rack” Standing DB Curls
4 pairs of DBs in a row from heaviest to lightest.
Curl to failure with each load.
Rest fully, repeat once
Then:
3x(12-15) Reverse Crunch on Bench
Then:
Cool down

 

 

CROSSFIT
42′ EMOM
Min 1: 12x KB Thrusters
Min 2: 14x KB Reverse Lunges
Min 3: 2x Rope Climbs
Min 4: 12x Box Jump-Overs
Min 5: 12/10 Cal Assault Bike
Min 6: Rest
7 rounds
Then:
Fall Down

 

 

PHOTOS