9.12.18 Training Sessions (3)

 

GENERAL FITNESS
6:00 minute stations. Rest 2:00 between stations:
Partner Rope Pull (70/40)
Partner Medicine Ball Ab Tosses (12:12)
6x (30/30) Assault Bike
2 rounds
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
Then:
DB Complex
Biceps Curls +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row
Set 1: 3 rounds of 6 reps each
Set 2: 3 rounds of 4 reps each
Set 3: 3 rounds of 2 reps each
Climbing each set
Then:
5×10 BTN Push Press, climbing
Between each set do 16x Alt. Bent-Over Rows, AHAP (anti-rotation emphasis)
Then:
4×20 Ab-Mat Sit-ups (scale up to Prisoner if possible)
Then:
Cool Down

 

 

CROSSFIT
4 casual rounds:
40x DUBs +
16x Shoulder Taps (against wall or freestanding)
Then:
Clean and Jerk Warm-up
Then:
Hang Power Clean + Push Press+ Power Clean + Push Jerk + Hang Squat + Split Jerk
5 sets, climbing
Then:
“Amanda”
9-7-5
RMU + Squat Snatch (135/95)
Then:
Cool Down

 

 

PHOTOS