10.12.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 15x KBS (53/40)
2. 30x Mountain Climbers
Then:
Against a continuous running 34:00 minute clock:
0:00 – 3:00  –     Max DB Devil Press (50/30)
3:00 – 6:00  –     Max Box Jumps (24/20)
6:00 – 9:00  –     Max Medicine Ball Sit-ups (20/14)
9:00 – 12:00  –   Max Calories, any machine
12:00 – 17:00  –  Rest (record round 1 total)
17:00 – 20:00  – Max DB Devil Press
20:00 – 23:00 – Max Box Jumps
23:00 – 26:00 – Max Medicine Ball Sit-ups
26:00 – 29:00 – Max Calories, same machine
29:00 – 34:00 – Cool Down (record round 2 total)

 

 

STRENGTH
Monster Walks
2×5 Weighted Dislocates
Then:
Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps descend
Then:
Cool Down

 

 

CROSSFIT
10 minutes to warm-up and get ready
Then:
“Really Dirty 30”
30x Box Jumps (30/24) +
30x C2B Pull-ups
30x American KBS (70/53)
30x Front Squats (155/105)
30x T2B
30x Push Press (155/105)
30x Deadlifts (155/105)
30x Wall Balls
30x Bar-Facing Burpees
30x Triple Unders
For time

 

 

PHOTOS
N/A