12.10.18 Training Sessions (3)

GENERAL FITNESS
KB Complex warm-up
Then:
“CV Primer”
Every 90s x 6 rounds (7:30 minutes)
10x DB Squat Cleans (30/20) +
7x Burpees
Then:
4x Alt. KB TGU, AHAP +
24x DB Thrusters (30/20) +
24/20 Calories, any machine 
Then:
10-Minute Push-up Challenge
5x Strict Push-ups every 15s for 10 minutes
Scales as needed 
Then:
Cool Down with 2:00 Pigeon Stretch, per leg

STRENGTHWEEK 15
In your two chosen lifts…
F/B Squat: 
1×1@90%
1×1@93%
1×1@97%
1×1@100%

Bench/Strict Press:
1×1@90%
1×1@93%
1×1@97%
1×1@100%

Deadlift:
1×1@90%
1×1@95%
1×1@100%



CROSSFIT
“Drew”
You go, I go:
11x Thrusters (135/95) 
27x Pull-ups 
400m Farmer’s Carry (70/53) 
11x Power Cleans 
27x T2B
300m Farmer’s Carry
11x Front Squats
27x Push-ups
200m Farmer’s Carry
11x Deadlifts
27x Burpees
100m Farmer’s Carry
18x Rope Climbs completed during the workout
Work in groups of three (only splitting up the Rope Climbs)
All teammates work at the same time

PHOTOS

Deadline is Jan 4th.