1.11.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
DB Snatch (50/30) + Burpees
20/2, 18/4, 16/6, 14/8, 12/10, 10/12, 8/14, 6/16, 4/18, 2/20
12′ Cap
Then:
45/15 Circuit
1. Alt. Sledgehammer Strikes onto Tire
2. Assault Bike
3. Double KB Rack Hold (45/30)
4. Explosive Whipsmash Singles
5. Mountain Climbers
6. Dead Hang (do a Strict Pull-up every 10s)
7. Rest
Until class ends
Then:
Cool Down



STRENGTH
2×8 Single-Leg Glute Bridge w/ ext. rotation
3×12 KB Good Mornings
Then:
10-1 BB Glute Bridge Strength Ladder
Increase load as reps decline
Then:
DB RDL
8-6-4-4
Between sets do 5x Wide-Grip Pull-ups (sub Bulgarian Ring Rows if you don’t have WG Pull-ups)
Then:
Cool Down



CROSSFIT
Teams of 2:
Minutes 0-8
1000m row
ME burpees over rower

Minutes 8-10: Rest

Minutes 10-18:
45-35-25
Dubs- each (can work at the same time for Dubs only)
KB Thrusters 53/35
ME T2B

Minutes 18-20: Rest

Minutes 20-28:
800m run- together
ME HSPUs

Minutes 28-30: Rest

Minutes 30-38:
100 KB DL 2×70/53
ME Goblet Squats 70/53- just one KB
Then:
Fall Down


PHOTOS
N/A