10.31.18 Training Sessions (3)


GENERAL FITNESS
“Trick or Treat”
You go, I go format:
10 Creepy Calories, any machine
31x Wicked Wall Balls @ 20/14
3 team rounds
Then:
10x Terrifying Box Jumps @ 30/24
31x Mysterious H2H KBS @ 53/40
3 team rounds
Then:
10x Blood Curdling Burpee
31s FLR
3 team rounds
Then:
10x Devilish DB Curtis P’s @ 2×30/20
31x Eerie Ab-Mat Sit-ups
3 two rounds
Then:
10x Horrific Headcutters (53/35), AHAP
31x Chilling 2-count Mountain Climbers
3 team rounds
Work the entire class.
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
3×5 DB Cuban Press
Then:
Work up to a heavy 5-Rep Strict Press (2-3 sets)
Then, with that load…
M.E. Strict Press + 3-5x Additional Push Press
4 sets
Rest plenty between sets
Then:
4×12 DB Squeeze Chest Press, AHAP
Between sets do 60s Hollow Body Hold + 20x Rev Snow Angels
Then:
3×15 Reverse Hyper off bench
Then:
Cool Down

 

 

CROSSFIT
3 rounds
8x Strict T2B +
10x Alt. Pistols
Then:
CJ warm-up
Then:
Power Clean + Split Jerk, climbing
5-5-3-3-2-1
Then:
10′ AMRAP
10x Box Jumps (24/20) +
10x Front Squats (155/105) +
8x T2B)
Then:
Cool Down with cumulative Full Bridge work

 

 

PHOTOS