10.19.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
1-Mile Medley
400m 1-Arm DB (30/20)
400m Medicine Ball (20/14)
400m Sandbag (athlete chooses)
400m Run (no implement)
Then:
5 consecutive rounds (w/o putting the KB down)
3 Kettlebell Swings (53/40)
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
After 1st 5 rounds do 3x Wall Walks
After 2nd 5 rounds do 15x Sit-ups
Rotate through for 20′ AMRAP
Then:
Cool Down

 

 

STRENGTH
2×10 Alternating Handcuffs
2×10 Push-ups
Then:
Bench Press
10-10-6-6-3
Between each set do 6x Pull-ups
Then:
5×8 Supinated-Grip BB Bent-Over Rows
Then:
3x30s RKC Plank
Then:
Cool Down

 

 

CROSSFIT
EMOM x 12
1. 150m Run
2. M.E. Box Jumps (24/20)

Rest 2:00

EMOM x 12
1. 100m Ski
2. M.E. Alt. DB Snatches (70/50)

Rest 2:00

EMOM x 12
1. 50x DUBs
2. M.E. T2B

 

 

PHOTOS