11.30.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
15m Burpee/Broad Jump EMOM x 10
Then:
20/15 Calories, any machine +
150m OH Plate Carry @ 45/25 +
15x Box Jumps (24/20) +
24x H2H KBS (70/45)
20′ AMRAP
Then:
3×20 Partner Medicine Ball Explosive Sit-ups (2×20/14)
Then:
Accumulate 2:00 of Couch Stretch on both legs, time and desire permitting

 

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates, slow
Then:
Work up to a heavy 7-rep Strict Press
Then starting with that load…
2x (7-5-3) Strict Press
Rest plenty between sets
Then:
3×8 DB Bent-Over Row + Double Biceps Curl + 1-Arm Strict Press (each)
Then:
20x Hollow-Body Rocks +
30s Reverse Plank Hold
3 sets
Then:
Cool Down

 

 

CROSSFIT
40 min clock
Buy In: 1.5 Mile Run
Then, 5 rounds:
50′ Goblet-Style Walking lunges 53/35 +
15 T2B +
12 KB Snatches (6/arm) +
9 Burpees
Then:
Cool Down

 

 

PHOTOS