3.30.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
12x Split Jumps +
10m Bear Crawl +
5x Burpees +
10m Reverse Bear Crawl
5 rounds, rest while partner goes
Then:
I.W.T.
Phase I: Power
12x KB Thrusters (2×40/2×25) +
1:00 HARD Interval (any machine) +
2:00 Rest or Rest while partner goes
3 rounds
Rest Fully
Then:
Phase II: Strength
12x Alt. Front Rack KB Box-Step-ups (2×40/25) @ 20″ +
4x (20s Mountain Climber + 10s FLR) +
2:00 Rest or Rest while partner goes
3 rounds
Rest fully
Then:
Phase III: Accessory
20x DB Floor Press, AHAP +
90s Wall Sit
4 sets
Then:
Cool Down



STRENGTH
Monster Walks
2×20 Alt. Supermans
Then:
Axle Deadlift Strength Ladder (double overhead grip)
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. No re-grip mid-rep
Between sets do 7x Fingertip Push-up + 5/5 HEAVY KB Bottom-up Press
This should take the entire 45′
Then:
Cool Down




CROSSFIT
TBD



PHOTOS
N/A