12.19.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 15/12 Calories, any machine 
2. 15x Wall Ball (20/14)  
3. Rest
4 rounds
Then:
“Abs and Butt”
16x (8/8) KB Suitcase Walking Lunges, AHAP (53/40 is recommended) +
1-10 Strict T2B Ladder
Looks like…
16x Lunges +
1x Strict T2B +
16x Lunges +
2x Strict T2B, etc…
Sub Ab Mat Sit-ups @ 2-20
Then:
Static Hold Circuit – 8 minutes 
Rotate through the following holds:
Bent-Arm Hang 
L-Sit 
Double KB Rack Hold @ 53/35
Then:
Cool Down



STRENGTH
T-Spine Mobility
2×5 KB Bottoms-up Press
2×10 Double Handcuff Drill
Then:
Seated BTN Press (from rack) 
10-8-8-6-6-4
Between sets 8x Double KB Bent-Over Row, AHAP
Then:
60s Dip Support
Every 10s perform a strict dip
4 sets, rest as needed
Then:
3×10 Seated DB External Rotation 



CROSSFIT
“CV Primer”
EMOM x 12
1. 2x Legless Rope Climbs 
2. 45s Hollow Hold 
Then:
Clean and Jerk warm-up
Then:
4×3 Bear Complex, climbing
Then:
“Buy-in” 
400m run
Into…
3 rounds of:
12x Box Jumps +
6x Deadlifts (315/215)
Then:
Cool Down

PHOTOS