2.13.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Teams of two…
1-10 Burpee/Split Jump Ladder
Then:
250m Run +
21x KB Deadlifts (70/53) +
30x Squats +
15x DB Strict Press (30/20) +
30x Squats +
9x Wall Walks +
30x Squats +
15x DB Strict Press +
30x Squats +
21x KB Deadlifts
250m Run
20′ Cap
Then:
40s KB Front Rack Hold (53/35) +
90s UB Wall Sit +
20x Sit-ups
3 sets
Then:
Cool Down




STRENGTH
2×15 Cyclical DB Shoulder Press, light
Then:
10-8-6 Earthquake Strict Press
Then:
12-10-8-6-6 BB Push Press
Between sets do 6/6 Standing Banded French Press
Then:
3×12 Seated DB Zottman Curls
Then:
Cool Down




CROSSFIT
3 rounds, 12′ cap
2x Legless Rope Climbs +
12/10 Calorie Assault Bike Sprint +
45s KB Rack Hold (2×53/35)
Rest 1:00
Then:
Clean and Jerk warm-up
Then:
2x Hang Squat Cleans + Split Jerk, 15-20′
Then:
2-4-6-8-10 Devil Press (35/25) +
30′ Front Rack DB Walking Lunges (length of rig) +
150m Run
Then:
Cool Down



PHOTOS