7.20.19 Training Sessions (3)

GENERAL FITNESS
“Beware the Bodyweight Exercise”
P1 3x Wall Walks
P2 Rest
Switch, 4 rounds each
Then:
P1 20x Split Jumps
P2 Rest
Switch, 4 rounds each
Then:
P1 12x Burpees
P2 Rest
Switch, 4 rounds each
Then:
P1 40s Dead Hang
P2 Rest
Switch, 4 rounds each
Then:
P1 12x Box Jumps (24/20″)
P2 Rest
Switch, 4 rounds each
Then:
P1 15x Sit-ups
P2 Rest
Switch, 4 rounds each
Then:
P1 30x Mountain Climbers
P2 Rest
Switch., 4 rounds each
Then:
250m Run
P2 Rest
Switch, 3 rounds each
Then:
P1 40s Wall Sit
P2 Rest, 4 rounds each
Then:
M.E. Calories (first come first serve for machine)
45′ Cap
Then:
Fall Down




STRENGTH
“Core and Shoulder Primer”
Each player needs two Kettlebells (70/35, 53/25)
100′ One-Arm KB Carry, right
100′ One-Arm KB Carry, left
100′ One-Arm OH Carry, right
100′ One-Arm OH Carry, left
100′ “Awkward” Carry (light up with right, heavy down with left)
100′ “Awkward” Carry (light up with left, heavy down with right)
200′ Goblet Carry
200′ Cradle Carry
100′ Waiter’s Carry, right
100′ Waiter’s Carry, left
2 rounds (start second round at Awkward Carry)
Then:
4′ AMRAP
5x One-Arm Farmer Bar Deads, right (115/75) +
100′ One-Arm Carry, right +
5x One-Arm Farmer Bar Dead, left +
100′ One-Arm Carry, left
Rest 4 minutes, repeat once
Then:
L-Sit Holds
Elite – Accumulate 3:00
Rx – Accumulate 1:30
Every drop do 10x BB Curls + 20x Push-ups
Then:
Cool Down




CROSSFIT
3×3 Pull-up + Pullovers
3x20s Rainbow Hold
3×5 BB SOTS Press
Then:
Snatch Balance, from rack (15-20′)
Then:
15′ AMRAP
2x Rope Climb +
6x BB Clusters (155/105)
10x Burpee/Bar Hops
Then:
Cool Down




PHOTOS