12.28.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Quick Death By Burpees – 5 minutes
Every 30s add 1 Burpee
Then:
“You go, I go”
Row/Ski Calories: 15-20-25-15
KB Headcutters (60/40): 10-15-20-10
KB TGU: 2-4-6-2 (same KB)
HR Push-up: 20-25-30-20
Round 1 looks like…
P1 15 Calories
P2 15 Calories
P1 10x Headcutters
P2 10x Headcutters
P1 2x TGU
P2 2x TGU
P1 20x HR Push-ups
P2 20x HR Push-ups, etc.
30′ time cap
Then:
Cool Down



STRENGTH
DB Multi-Directional Lunges, climbing
3 sets, around the clock
Then:
Paused (2s) Front Squats
6-6-4-4-2-2
Between each set perform 5x Dips (also with a 2s pause in bottom)
Then:
4x8x (each) 1-Arm Fat DB Row, off bench
Between sets perform 10x (each) 1-Arm DB French Press
Then:
3x30s Hollow-Body Hold
Then:
Cool Down



CROSSFIT
Snatch Complex warm-up
Then:
Build to a heavy Snatch + OHS, 20′
Then:
EMOM x 20
1. 50x DUBs
2. 8x DB Hang Clean and Jerks (50/30)
3. 15x T2B
4. 12/10 Assault Bike (Sassy 15/12)
Then:
Cool Down


PHOTOS