9.1.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 15
1. 12x Double KB Front Squats, AHAP. Hold rack position for the remainder of minute
2. 8x Burpees over the KBs
3. Rest
3 rounds
Then:
250m Row, 100m Ski, 10/7 Calorie Sprint on Assault Bike +
7x Explosive WhipSmashes +
30-40s Rest
7 rounds
Then:
Accumulate 3:00 Bent-Body Hollow
Each drop d0 20x Supermans
Then:
Cool Down

 

 

STRENGTH
Bulletproof Shoulders x 2 rounds
Tea Cup Shoulder Primer
Then:
Windmill Strength Ladder
5-4-3-2-1
Then:
“Simple and Sinister”
20x Russian KBS +
2x TGU
5 rounds
Males use 70#, Females use 40#
Then:
Arm and Grip Circuit

 

 

CROSSFIT
“CV Primer”
EMOM x 10
1. Hang Power Clean + Power Clean + Push/Split Jerk, AHAP
2. 30x Double Unders
Then:
Teams of two…
1.5 Mile Team Run (players join via a red band)
Right into…
50x Bear Complexes (135/95)
E3MOM do 10x Synchronized Bar-Facing Burpee Bar Hops
25′ Cap
Then:
Cool Down

 

 

PHOTOS