1.5.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
4x (30/30) Box Jumps +
4x (30/30) Step-up Hops +
4x (30/30) Mountain Climbers
Alternate back and forth with a partner
Then:
250m Row/Ski (Males < :50s, Females <:60s) or 25/20 Assault Bike +
6x “Explosive” Whipsmash +
60s Rest
7 rounds
Then:
3×20. DB Floor Press (Legs straight), 50/25
Between each set do 20x Supermans
Then:
Cool Down



STRENGTH
Tri-Set 1:
A1 6-8x Close-Grip Bench Press
A2 6-8x Seatd DB French Press
A3 4-6x Close-Grip Bench Press
Rest 2:00
3 sets
Then:
Tri-Set 2:
B1 6-8x Standing BB Biceps Curls
B2 6-8x Chin-ups
B3 4-6x Standing BB Biceps Curls
Rest 2:00
3 sets
Then:
12-15x Reverse Hypers on Bench +
20x BB Grip Roll-ups +
40/40 Side Plank
2-3 sets
Then:
Cool Down




CROSSFIT
Snatch Complex warm-up
Then:
M.F.D. Snatch Balance (from rack), 20′
Do several sets to establish max
Then:
20′ AMRAP
15-ft Rope climb, 4 ascents
20x Alternating Pistols
40x Double-unders
Then:
Cool Down



PHOTOS
N/A