8.31.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Partner 1-10 Box Jump Ladder (24/20). Scale up where appropriate
Then:
In teams of two, alternating movements for 30 minutes:
25x Squats
15x KBS (70/53)
20x 2-Ct Mountain Climbers
150m Run
15x Burpees
12x DB Z-Press (30/20)
Then:
Cool Down with 400m walk

 

 

STRENGTH
“German Body Comp Training”
A1 10-12x Back Squat
A2 6-8x Chin-ups
12′ AMRAP
Then:
B1 8x RDL + Alt. Forward Lunge Combo, AHAP
B2 8-10x Dips
12′ AMRAP
Then:
C1 10-12x DB Z-Press, AHAP
C2 12-15x Reverse Hypers on Flat Bench
C3 20x Rev. Snow Angels
2-3 sets, depending on time
Then:
Cool Down

 

 

CROSSFIT
8 minutes each station. 2 minutes rest between stations:
Station #1: 21-15-9 DL (185/125) + Box Jumps (24/20)

Station #2: 4 rounds of 15x HSPUs + 150m Sprint

Station #3: 10x Alt. Prowler Sprints with a partner (45/25)

Station #4: 5 rounds of 12x Alt. DB Snatch + 10x Burpees
Then:
Cool Down

 

 

PHOTOS