4.12.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
20-18-16-14-12
Calories (any machine) + Wall Ball (20/14)
15′ Cap
Then:
Each athlete needs two Kettlebells:
100x Single-KB Walking Lunges (53/35)
150m KB Farmer’s Carry (2×53/2×35) +
100x American KBS +
150m KB Farmer’s Carry +
100x 1-Arm KB Push Press, switch every 10 reps
150m Farmer’s Carry
28′ AMRAP
Then:
Cool Down



STRENGTH
2×10 Kneeling Diaphragmatic Breathing
2×10 Weighted Dislocates
Bulletproof Shoulder protocol
Then:
Bench Press Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each rung perform 20x Sit-ups
Then:
Cool Down




CROSSFIT
EMOM x 42
1. 3x BMU (sub 3x Strict Pull-ups)
2. 12x Pistols
3. 8x Thrusters (135/95)
4. 12x T2B
5. 10x Burpees
6. 4x Snatches (same load)
7 rounds
Then:
Fall Down



PHOTOS