7.24.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
DB Complex:
Males use 2×30#, Females use 2×20#
Max rounds in 2 minutes
6x Biceps Curls +
6x Bent-Over Rows +
6x Hang Squat Cleans
6x Strict Press
Rest 2:00, 3 sets
Then:
E2MOM x 5 (10′)
7x Burpees + 2x KB TGU, AHAP
Rest 3:00
E2MOM x 5 (10′)
7x KB Headcutters (53/35) + 2x Wall Walks
Rest 3:00
Then:
20s Bent-Arm Hang (supinated-grip) + 3x M.E. Broad Jumps (Explosive Singles) + 40s Wall Sit
3 sets
Then:
Cool Down





STRENGTH
15-12-10 Banded Glute Bridge
3x20s (each) 1-Arm KB Farmer’s Hold (squeeze ipsilateral armpit and try to keep KB off leg)
3x20s (each) 1-Arm Plank Hold
Rest as needed between sets
Then:
Work up to challenging 12 rep (6 each) BB Reverse Lunge
Then, with that load…
10-8-8 BB Reverse Lunge
The goal today is not to destroy your legs. Focus on quality and staying tight throughout the movement.
Then:
Between sets to 5x Top-Half Chin-ups. Pause 2 sec with he elbows bent 90 degrees every rep.
Then:
3×12 Alt. Standing DB Front Raises (palms up)
Between sets do 15x Scapular Push-ups
Then:
Cool Down





CROSSFIT
10′ Climb the Ladder…
3-6-9…
Strict AF T2B +
Box Jumps (30/24″)
Then:
Clean and Jerk warm-up
Then:
3×3 Muscle Cleans + Strict Press (15-20′)
Then:
5×5 TnG Power Cleans
Then:
3 RFT
10x DB Burpee/Box Step-ups 50/30#, 24/20″ +
12x DB Push Press
Then:
Cool Down




PHOTOS