3.27.19 Training Sessions (3)

GENERAL FITNESS
60m Burpee/Broad Jump +
150m KB Farmer’s Carry (2×70/53) +
60m Burpee/Broad Jump
150m Sandbag Carry (Zercher or Bearhug), AHAP
60m Burpee/Broad Jump +
150m OH Plate Carry (45/25) +
60m Burpee/Broad Jump +
150m Sandbag Carry +
60m Burpee/Broad Jump +
150m KB Farmer’s Carry +
60m Burpee/Broad Jump
1 round
Then:
60-40-20 Sit-ups
After 60 Sit-ups: 60s Cumulative L-Sit
After 40 Sit-ups: 2:00 Rack Hold @ 53/35
After 20 Sit-ups: 60s HS Hold
Slow and steady pace
Then:
Cool Down




STRENGTH
2×10 Quadruped Diaphragmatic Breathing
2×20 Glute Bridges
2×15 Supermans
Then:
STRICT Box Step-ups (knee at 90 deg on box jumps)
8 each
6 each
5 each
4 each
Chase each set with 20x Split Jumps
Then:
4×5 Concentric-only Conventional Deadlifts, across
Then:
3×15 (each) Single-Leg Glute Bridges
Between sets do 40/40 Side Plank
Then:
Cool Down




CROSSFIT
EMOM x 12
1. 2x Rope Climbs
2. 12 Calories Assault Bike
3. 12x V-ups
Then:
Clean and Jerk warm-up
Then:
5-5-4-3-3 Cleans
Perform jerk on final rep of each set
Rest plenty between efforts
Then:
“Grace”
30x Clean and Jerks for time (use rubber bumper plates)
Then:
Cool Down



PHOTOS
N/A