6.21.19 Training Sessions (3)

GENERAL FITNESS
“DB Hell”
You go, I go – full round
Each round begins with a 10/8 Calorie Sprint, any machine
Males use 2×70, Females 2×50
Rd 1: 10x DB Power Cleans
Rd 2: 10x DB Push Press
Rd 3: 10x DB Front Squats
Rd 4: 10x DB Burpees
Rd 5: 10x (5 each) 1-Arm DB Hang Clean and Jerk
Rd 6: 10x DB Floor Press
Rd 7: 10x Alt. DB Snatches
Rd 8: 10x DB Deadlifts
Rd 9: 10x DB Reverse Lunges
Rd 10: 10x DB Thrusters
30′ AMRAP
Then:
Fall Down




STRENGTH
Monster Walks
10x (each) Fire Hydrants
30s Bent-Body Hold
Then:
Work up to a challenging 7-rep Sumo Deadlift
Then,
7-6-5-4 Sumo Deadlift +
6x (each) DB Box Step-up +
10x (each) DB Walking Lunges +
10x (each) Single-Leg Glute Bridge +
20s Superman Holds
Rest fully (4-5 mins), 4 sets
Then:
Cool Down




CROSSFIT
Against a 36′ running clock…
If the class is large, start some on part 1 and some on part 2
Part 1:
E3MOM x 6 (18′)
300m Row +
10x T2B +
12x Split Jumps +
Immediately into…
Part 2:
E3MOM x 6 (18′)
10x Deadlifts (95/65) – Sassy (135/95) +
10x Air Squats +
8x Hang Power Cleans +
8x Push-ups +
5x S2OH +
5x Burpees
Then:
Fall Down



PHOTOS