3.6.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20x Hard Pulls on the C2 Rower +
10x Explosive Whipsmash
60s Rest
7 rounds
Then:
12x DB Farmer’s Lunge + Single-Leg Balance + Single-Leg Deadlifts
Rest 60s
20x Handstand Shoulder Taps against wall
Rest 60s
5m-10m-15m-20m-25m Suicide (outside)
Rest 60s
12-15x BB Z-Press (45/35) + 20x Pike Pulses
Rest 60s
2-3 rounds, depending on time
Then:
Cool Down with Couch Stretch




STRENGTH
2×10 Alt. Handcuffs
2×10 Push-ups with a PLUS
Then:
4×5 Double KB Push Press + 20s OH Hold on final rep of each set
Rest as needed between sets
Then:
5×10 DB Chest Press, hips off bench, keep parallel to the floor
Between sets do 12x Alt. DB Bent-Over Row, AHAP
Then:
Bulletproof Shoulders, 2 sets
Then:
Cool Down





CROSSFIT
E2MOM x 8 (16′ total)
3x TnG Power Clean + 2x Front Squat + 1x S2OH
Then:
EMOM x 21
1. 6x OHS (135/95) + 6x Burpee/Bar Hops
2. 35x DUBs + 6-10x C2B Pull-ups
3. Active Recovery Pace on Assault Bike
Then:
Cool Down



PHOTOS

When you’re fighting so hard for those last couple reps and you chew your lips off in the process.