5.31.19 Training Sessions (3)

GENERAL FITNESS
30/30 “Hell-Style” Intervals 
1. 4x (30s Hard Assault Bike + 30s Arms-only @ >100/70 watts)
Rest 2:00
2. 4x (30s Burpee + 30s FLR)
Rest 2:00
3. 4x (30s Explosive Whip Smash + 30s Squat Hold)
Rest 2:00
4. 4x (30s BB Push Press + 30s Hold BB on back)
Rest 2:00
5. 4x (30s KBS + 30s Hold KB in Dead Hang position)
Rest 2:00
6. 4x (30s Split Jumps + 30s Box Step-ups)
Rest 2:00
7. 4 minutes to Ski 750m
Rest 2:00
Then:
Cool Down




STRENGTH
3×15 Frog Leg Glute Bridges
3×12 Supermans
Then:
10-1 Bulgarian Split Squat Ladder, off bench @ BW
Then:
Work up to a challenging 7-rep Front Squat, 2-3 sets
Then, with that load…
5×3 Front Squats @ 4010 tempo, across
Between sets do 10x Hollow Body Rocks
Then:
3x60s Paleo Chair Hold
Then:
Cool Down




CROSSFIT
Clean and Jerk warm-up
Then:
EMOM x 8 (185/125), or AHAP
Bear Complex
Then:
In teams of two, partition all reps as you see fit:
DB Burpee/Step-ups: 20-16-12-8-4 (50#/30#), (24″/20″)
Ring Muscle-ups: 10/8-10/8-10/8-10/8-10/8
DB Thrusters: 4-8-12-16-20
Sandbag Cleans: 10-10-10-10-10 (Coach chooses load)
Then:
Cool Down




PHOTOS