8.28.18 Training Sessions (2)

 

GENERAL FITNESS
12′ AMRAP #1
P1 15m Rope Pull/Sprint
P2 Wall Sit for the duration of Pull and Sprint
P3 Rest

12′ AMRAP #2
3-Player Ski Erg Relay for max calories

12′ AMRAP #3
P1 6x DB Burpee/Box Step-ups
P2 M.E. Assault Bike Calories for the duration of DB Burpees
P3 Rest

 

 

STRENGTH
Banded Monster Walks
Then:
4×8 BB Front-Rack Reverse Lunges, climbing
Then:
12x Banded KBS, AHAP +
12-15x Bench-Supported DB Rows
4 sets
Then:
10x Standing Biceps Curls +
6-8x Seated DB Zottman Curl +
6-8x Standing Biceps Curls
Rest 2:00
3 sets
Then:
Cool Down

 

 

PHOTOS
N/A

8.29.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
8 rounds
Run 150m
Even: 15x KB Deads (70/50)
Odd: 15x Sit-ups
Then:
3 minutes of OH Plate Lunges  (45/25) +
2 minutes of Calories (any machine) +
1 minute of Burpee/Plate Hops
Rest 3:00
3 sets
Then:
Cool Down with Single-Leg Glute Bridge

 

 

CROSSFIT
4 rounds:
50x DUBs +
8x Strict HSPUs +
15m HS Walks (sub 16x Shoulder Taps)
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk Percentage Work:
5×60%
3×65%
3x1x70%
Then:
“Fran”
21-15-9
Thrusters (95/65) + Pull-ups
For time
Then:
Cool Down

 

 

PHOTOS
N/A

8.28.18 Training Sessions (2)

 

 

GENERAL FITNESS
10′ AMRAP #1
P1 15m Rope Pull/Sprint (45/25)
P2 Wall Sit for the duration of Pull/Sprint
P3 Rest

10′ AMRAP #2
3-Player Ski Erg Relay.
Switch every 15 pulls for max calories

10′ AMRAP #3
P1 6x DB Burpee/Box Step-ups (50/30)
P2 M.E. Assault Bike
P3 Rest
Then:
Cool Down

 

 

STRENGTH
Monster Walks 
Then:
4×8 BB Front-Rack Reverse Lunges, climbing
Then:
12x Banded KBS, AHAP +
12-15x Bench-Supported DB Rows
4 sets
Then:
10x Standing BB Biceps Curls +
6-8x Seated DB Zottman Curls +
6-8x Standing BB Biceps Curls
Rest 2:00, 3 sets
Then:
Cool Down

 

 

PHOTOS