6.14.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
8x TGU @ 40/25
6x TGU @ 53/35
4x TGU @ 70/35+
E2MOM – Split Jumps (Elite x 20, Rx x10)
15′ Cap
Then:
25x DB Hang Squat Cleans (50/35) +
400m Run (sub 25/20 Calorie Row) +
15x Burpee/Pull-ups +
400m Run +
15x Burpee/Pull-ups
400m Run +
25x DB Hang Squat Cleans
20′ Cap
For time
Then:
Cool Down with 10-1 Side Plank Breathing Ladder





STRENGTH
3×8 Push-ups
3×20 Reverse Snow Angels
3×15 Glute Bridges
Then:
Bench Press with chains
12-10-8-8-6, each AHAP
Between sets do 30s Bent-Arm Hangs on Pull-up Bar
Rest 2-3 minutes between sets
Then:
KB Front Squats
15-12-10-10
Keep torso upright and hit depth
Rest as needed between sets
Then:
3×12 DB Wrist Extensions on bench
Then:
Cool Down




CROSSFIT
Do everything as fast as possible!
Minutes 0-5:
3 rounds of 15x Wall Ball + 8x Burpees

Minutes 5-10
EMOM x 40 DUBS (Elite 50 DUBs)

Minutes 10-15
3 rounds of 15x Wall Ball + 8x Burpees

Minutes 15-20
EMOM x 40 DUBs (Elite 50 DUBs)

Minutes 20-25
30x Cleans (135/95)

Minutes 25-30
EMOM x 10/8 Calories (Elite 12/10)

Minutes 30-35
20x Thrusters (135/95)

Minutes 35-40
EMOM x 10/8 Calories (Elite 12/10)
Then:
Fall Down



PHOTOS