2.1.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
In teams of two…
12x Split Jumps +
5m For. Bear Crawl +
5x Burpees +
5m Reverse Bear Crawl
8′ AMRAP
Then:
Against a 35′ clock
“KB Mountain”
Males @ 53#, Females @ 40#
5-10-15-20-15-10-5
KBS + Goblet Squat + HR Push-ups
Right into…
“Kelly”
400m Run +
30x Wall Ball (20/14) +
30x Box Jumps (24/20)
5 RFT or until class is over.
Then:
Cool Down




STRENGTH
Foam Roll Lats/Hamstrings
2×20 Alternating Handcuffs
Then:
Pendlay Rows
12-10-8-6-6
Between sets do 4x Eccentric-Only Pull-ups @ 5010 tempo
Then:
Each athlete needs 3 pairs of Kettlebells (Heavy, Moderate, Light)
40s KB Farmer’s Hold, AHAP +
40s KB Rack Hold, AHAP +
20/20s 1-Arm KB Waiter’s Hold
4 sets
Then:
3×15 EZ Bar Reverse Curls, AHAP
Then:
Cool Down




CROSSFIT
2×20 minute stations
Station 1, 18′ AMRAP:
8x T2B +
5/5x 1-Arm DB Hang Clean and Jerks (50/30) +
14/12 Calorie Row
Then:
Rest 3:00
Then:
Station 2, 18′ AMRAP:
3-6-9-12…
Clusters @ 155/105 +
Burpee/Box Jumps (30/24)
Then:
Cool Down



PHOTOS