11.9.18 Training Sessions (3)

 

GENERAL FITNESS
30/30 “Hell-Style” Intervals
5x (30s Assault Bike + 30s “rest” arms-only @ >60 watts)
Rest 1:00
5x (30s Burpees + 30s “rest” in FLR position)
Rest 1:00
5x (30s KBS @ 40/30 + 30s hold in dead hang position)
Rest 1:00
5x (30s Split Jumps + 30s “rest” doing box step-ups @ 24/20)
Rest 1:00
5x (30s BB Push Press @ 45/35 + 30s “rest” holding BB locked out OH)
Rest 1:00
5x (30s Whipsmash + 30s “rest” holding bottom of squat)
Then:
Cool Down

 

 

 

STRENGTH
2×20 Alt. Supermans
Monster Walks
Then:
Work up to a challenging 6-rep Snatch-Grip Deadlift
Then, with that load…
4×6 Snatch-Grip Deadlifts, across
Then:
4×8 DB RDL + Alt. Lunge Combo (RDL + Lunge L + Lunge R = 1 rep)
Rest as needed between sets
Then:
4×10 Hanging Knee Raises
Between sets do 15-20x Frog Bridges
Then:
Cool Down

 

 

CROSSFIT
3×12 minute EMOMs, 4 minutes rest between:
Station 1:
1. 2x Rope Climbs
2. 150m Run
3. 30s Hollow Body Hold

Station 2:
1. 15x Double KB DL (53/35)
2. 10x KB Thrusters
3. 30s Rack Hold 

Station 3:
1. 15/12 Calories (any machine)
2. 12x Power Cleans (75/55)
3. 30s Dead Hang

 

 

PHOTOS
N/A