9.15.18 Training Sessions (3)

 

GENERAL FITNESS
“Beware the Bodyweight Exercise”
You go, I go
P1 30s Toes-n-Nose Handstand Hold
P2 Rest
Switch, 4 rounds
Then:
P1 20x Split Jumps
P2 Rest
Switch, 4 rounds
Then:
P1 7x “Bastards” (Burpee + Tuck Jump)
P2 Rest
Switch, 4 rounds
Then:
P1 250m Run
P2 Rest
Switch, 3 rounds
Then:
P1 20x Sit-ups
P2 Rest
Switch, 4 rounds
Then:
P1 40x Mountain Climbers
P2 Rest
Switch, 4 rounds
Then:
P1 20x Jump Squats
P2 Rest
Switch, 4 rounds
Then:
P1 60s FLR
P2 Rest
Switch, 4 rounds
Then:
Cool Down

 

 

STRENGTH
Shoulder Prep – 8 minutes
Then:
4×10 Close-Grip Bench Press, AHAP
Between sets do 10/10 3-pt One-Arm DB Rows, AHAP
Then:
10x “Dead-Stop” Neutral-Grip DB Chest Press, AHAP
Between sets do 12x Straight Bar Biceps Curls
3 sets
Then:
1-6 Crossover Push-up Ladder +
20-25x BB Grip Roll-ups
2-3 sets
Then:
Cool Down with Reverse Snow Angels

 

 

CROSSFIT
15 minutes to establish a MFD UB DT
12x Deadlifts +
9x Hang Power Clean +
6x S2OH
Then:
100m ALL-OUT Row
The time it takes you to do the Row do that many C2B Pull-ups
Rest fully between efforts
Then:
Cool Down

 

 

PHOTOS
N/A