2.8.19 Training Sessions (3)

GENERAL FITNESS
“Shit Sandwich”
1-Mile Run +
10x Wall Walks +
20x KB TGUs (53/35) +
50x H2H KBS (same KB) +
50x HR Push-ups
20x Strict Pull-ups (40x Ring Rows) +
10x Wall Walks +
1-Mile Run
All for time
Then:
Cool Down with Pigeon Stretch, 2:00/leg



STRENGTH 
2x10s (each) 90/90 Hip Stretch
20x Alt. Supermans
Then:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decline
Between each set do Peg Board Ascent or 5x Weighted Pull-ups
Rest as needed. This should take the entire class.
Then:
Cool Down




CROSSFIT
In teams of two, against a 40′ clock:
“Buy-in” 4x250m Sprints
60 Calorie Assault Bike +
40x Power Cleans (155/105)
40 Calories
30x Power Cleans (185/125)
30 Calories
20x Power Cleans (225/145)
20 Calories
10x Power Cleans (245/165)
“Cash-out” – 120x Bar-Facing Burpees
For time
Then:
Fall Down



PHOTOS