1.25.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
With a partner…
16x In-Sync Russian KBS (53/40) +
150m Run
E2MOM x 5 (10 mins)
Then:
Against a 30 minute clock:
Station 1 – EMOM x 5: 30s Ski Erg Interval
Station 2 – EMOM x 5: 7x “Bastards”
Station 3 – EMOM x 5: 15x Sit-ups
Station 4 – EMOM x 5: 30s Dead Hang
Station 5 – EMOM x 5: 30s Assault Bike Interval
Station 6 – EMOM x 5: 8x KB Thrusters (45/25)
Then:
Cool Down



STRENGTH
Monster Walks
2×15 Glute Bridges
Then:
3×10 (each) Bulgarian Split Squats (go for the stretch)
Then:
100-Rep Challenge: Back Squats (135/95) – every drop perform 5x Strict, Dead Hang Pull-ups + 10x Strict Push-ups
Then:
4×20 Sit-ups




CROSSFIT
2×20 min EMOMs
EMOM 1:
1. 12/10 Calorie Row
2. 10x Double DB Snatch 35/25#
3. 10x SA OHS (same DB)
4. 10x burpees over DB

Rest 3:00

EMOM 2:
1. 40 Dubs
2. 12x T2B
3. 150m run
4. 8x HSPU
Then:
Cool Down



PHOTOS