6.7.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
7x KB Headcutters + 20x KB Toe-Taps
Then:
E2MOM x 3 (18′)
1. 25/20 Calories, any machine
2. 12x DB Devil Presses (30/20)
3. 20x Split Jumps + 30s KB Front Rack Hold (2×45/30)
Then:
10x Standing BB Curls, AHAP +
10x Cross-Over Push-ups (use plate) +
20x Reverse Snow Angels
2-3 sets to “cool down”
Then:
Actual Cool Down





STRENGTH
Monster Walks
Then:
Work up to a challenging 7-rep Back Squat
Then, with that load…
5-4-4-3 Back Squats +
10x KB Deadlifts +
12x Alt. Db Step-ups +
12x Explosive Split Jumps +
15x Glute Bridges
No rest between movements, rest 3-5 minutes between SETS
Then:
3×20 BB Calf Raises
Then:
Cool Down




CROSSFIT
100x Wall Ball (20/14) +
90x DUBS +
80x DB Reverse Lunges (2×50/2×35)
70x Sit-ups +
60x Box Jump-Overs (24/20″) +
50x HSPUs +
40x T2B +
30x DB Burpee / Box Step-ups +
20x Sandbag Cleans +
10x Ring Muscle-ups
For time, 40′ Cap



PHOTOS