11.24.18 Training Sessions (3)

 

GENERAL FITNESS
“Core Primer”
4x30s Handstand Hold
Rest while other players go
Then:
30x DB Curtis P’s (Lunge + Lunge + Clean + Press) @ 2×30/20 +
1-Mile Run or 3-Mile Assault Bike
5 rounds “Cindy” (5x Pull-ups + 10x Push-ups + 15x Squats) +
1500m Row/Ski +
100x Wall Ball (20/14)
Then:
Cool Down

 

 

 

STRENGTH
3×5 Off-Box Single-Leg Squats (NO assistance from trail leg)
Then:
3×10 (5 each) KB Box Step-ups, AHAP
Chase each set with 12x Explosive Split Jumps
Then:
With an empty BB @45/35 (use DBs if BB is too heavy)
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
1-6x Strict Pull-ups
Then:
5x (each) One-Arm KB Bottoms-up Press +
20x Shoulder Taps +
30/30 Side Planks +
20x Superman Extensions
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
Snatch Complex warm-up
Then:
Hang Squat Snatch E2MOM x 16
0-2: 3
2-4: 2
4-6: 2
6-8: 2
8-10: 1
10-12: 1
12-14: 1
14-16: 1
Then:
20x Burpees +
50x DUBs +
30x DB Box Step-ups @ 24/20 (50/35) +
50x DUBs +
20x Burpees
Then:
Cool Down

 

PHOTOS
N/A