12.7.18 Training Sessions (3)

 

GENERAL FITNESS
9x Burpee/Box Jumps (24/20) +
5-10-15-20 Goblet Squats (70/53)
Into…
10x DB Push Press (50/30) +
14-16-18-20 Split Jumps
Into…
150m Run +
10-15-20-25 KBS (same KB)
Into…
5x Strict Pull-ups +
10-15-20-25 Wall Ball (20/14)
Into…
300s Wall Sit 
Every drop = 15x Push-ups + 30x Mountain Climbers 
40′ Cap
Then:
Cool Down

 

 

STRENGTH
Monster Walks
2×5 Weighted Dislocates
Then:
10-1 Bulgarian Split Squat Ladder…to warm-up
10 reps left + 10 reps right
9 reps left + 9 reps right
8 reps left + 8 reps right, etc…
Then:
16-2 BB Reverse Lunge Strength Ladder (descending by 2)
Between each rung perform 5x Strict Pull-ups
Then:
3×10 Swiss Ball Stir-the-Pots

 

 

CROSSFIT
2 rounds:
15x Squat Cleans 135/95
800m run
Into…
3 rounds:
12x Thrusters
20/15 cal Ski/Row
Into…
4 rounds:
10x Bar-Facing Burpees
12x Deadlifts
Then:
Cool Down

 

PHOTOS