1.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
7-Minutes in Hell…
Max Reps Alt. KB TGUs (53/35)
Then:
In teams of two…
50x KB Deadlifts (70/53) +
50x Burpee/Box Jumps (24/20″) +
150m Farmer’s Carry, switch as needed (same KBs) +
50x Goblet Squats (same KB)
50 Calories, any machine
30′ AMRAP
Then:
Cool Down



STRENGTH
2×10 (each) Seatbelt Band Tears
2×10 Cossack Squats, go for a stretch!
Then:
DB Reverse Lunge (L + R = 1) + Bent-Over Row Combo
10-8-6-4
Then:
5xM.E. Fat Bar Inverted Rows
Between sets do 15x Supine DB Triceps Extensions
Then:
3×20 Reverse Hyper, off bench
Then:
Cool Down



CROSSFIT
Snatch Complex warm-up
Then:
5×5 TnG Squat Snatch, climbing
Then:
20′ AMRAP
2x Legless Rope Climb +
4x Bear Complex (135/95) +
10x Burpees
Then:
Cool Down



PHOTOS
N/A