1.19.19 Training Sessions (3)

GENERAL FITNESS
“Core Primer”
7x Strict T2B +
3x Wall Walks
E2MOM x 5 (10 mins)
Then:
Every 4:00 minutes for 24 minutes (6 rounds)
15x Wall Ball (20/14) +
24x DB Snatch (50/30) +
40x Walking Lunges @ BW (back knee much touch ground)
Then:
15x Ab Mat Sit-ups (scale up to V-up) +
30/30 Side Plank +
60s Rest
2-3 sets
Then:
Cool Down



STRENGTH
“Core Primer”
KB Carries:
100′ out, 100′ back
1-Arm Farmer’s Carry, switch at 100′
1-Arm OH Carry, switch at 100′
100′ Awkward Carry (one up, one down), switch at 100′
200′ Goblet Carry
1-Arm KB Waiter’s Carry, switch at 100′
2 rounds. Start second round at Awkward Carry
Then:
“Fat” DB Complex
Biceps Curls +
Upright Row / Hi-Pull +
Bent-Over Row +
Thruster +
Lateral Lunge (count individually)
Renegade Rows (L + R = 1)
6 reps each for 3 rounds, AHAP
4 reps each for 4 rounds, AHAP
2 reps each for 5 rounds, AHAP
Rest plenty between sets
Then:
6/6 BB Paloff Bent-Over Row +
8/8 1-Arm, off set on Bench, KB Chest Press
3-4 sets
Then:
Cool Down



CROSSFIT
Reverse “Triple 3”
3 mile run +
300 DUBs +
3K Row
For time
45′ cap



PHOTOS