5.15.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 12
1. 30s Farmer Hold, L + OH Hold R (2×53/2×35)
2. 15x Double KBS
3. 30s Farmer Hold R, OH Hold L
4. 15x Clap Push-ups
3 rounds
Then:
12x DB Cyclist Squats +
50′ Reverse Sled Drags, AHAP
4 sets
Between sets do 20x Alt. Sledgehammer Strike on small tire
Then:
6x (each) KB Windmills, AHAP +
1:00 Bent-Body Hollow +
30x Supermans
2-3 sets
Then:
Cool Down




STRENGTH
2×10 Alt. Handcuffs
2x20s Scapular Push-up Holds (hold at top position with serrates activated)
Then:
Incline DB Bench Press
12-12-10-8, climbing
Then:
Fat Bar Bench Press @ 4010 tempo
7-7-5-5-3
Between sets do DB Reverse Flyes (stay light enough to avoid using momentum)
Then:
3×15 Banded Facepulls (red band only)
Then:
Cool Down




CROSSFIT
EMOM x 9
1. Box Jump Overs (24/20″)
2. 2x Rope Climbs
3. 30s Hollow Hold
Then:
Clean and Jerk warm-up
Then:
EMOM
Mins 0-4: 3x TnG Power Cleans
Mins 4-8: 2x Squat Cleans + 1x Jerk
Mins 8-12: Squat Clean + FS + Jerk
Then:
3 rounds:
15/12 Cal Row +
12x DB Burpee/Box Step-ups 50/35#, 24/20″
8x DBL DB Snatch, same DBs
15′ Cap
Then:
Cool Down




PHOTOs