4.26.19 Training Sessions (3)

GENERAL FITNESS
“Beware the Bodyweight Exercise”
P1 3x Wall Walks
P2 Rest
5 rounds
Then:
P1 16x Split Jumps
P2 Rest
5 rounds
Then:
P1 15x HR Push-ups
P2 Rest
5 rounds
Then:
P1 150m Run
P2 Rest
5 rounds
Then:
P1 6x “Bastards” (Burpee + Tuck Jumps)
P2 Rest
5 rounds
Then:
P1 7x Strict Pull-ups (sub Ring Rows)
P2 Rest
5 rounds
Then:
P1 20x Step-up Hops (24/20″)
P2 Rest
5 rounds
Then:
P1 20/20/20 McGill Rolls
P2 10x Sit-ups
3 rounds (note only 3 rounds)
Then:
Cool Down




STRENGTH
T-Spine Mobility
Bulletproof Shoulders, 2 sets
Then:
8-8-6-6-4 BTN (Snatch-Grip) Push Press (try to keep the feet flat during press)
Between sets do 8x Dips + Hold final rep 20s in lockout
Then:
20x Reverse Hypers, off bench +
30s Prone Hollow Hold
3 sets
Then:
3×10 Seated Zottman Curls @ 4010 tempo
Rest a bit
3×10 Seated Hammer Curls @ 4010 tempo
Rest a bit
3×10 Seated Neutral–>Supinated Curls @ 4010 tempo
Then:
Cool Down





CROSSFIT
Teams of two…
200x DUBs
100 Calorie Assault Bike
80x T2B
60x Burpee/Lateral Bar Hops
40x Back Squat (155/105)
30x Hang Power Cleans
20x Push Press
10x Rope Climbs (start from seated on the ground)
20x Push Press
30x Hang Power Cleans
40x OHS
60x Burpee/Lateral Bar Hops
80x Pull-ups
100 Calorie Assault Bike
200x DUBs
For time
40′ Cap



PHOTOS