7.31.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
21-18-15-12-9-6-3 American KBS (53/40) + Box Step-Overs w/KB (24/20″)
12′ Cap
Then:
2x (6-4-2) KB TGUs
Between rounds alternate between the following:
1. 1 round of Cindy (5x Pull-up + 10x Push-up + 15x Squats)
2. 16x Split Jumps + 16x Handstand Shoulder Taps
3. 15x DB RDLs, AHAP
Then:
Bulletproof Shoulders, 2 sets
Then:
Cool Down

STRENGTH
Monster Walks
Then:
KB Awkward Hold (Farmer one hand, Rack Hold the other), 30s each
Between sets 5 (each) Deadbugs
Rest 60-90s, 3 sets
Then:
Work up to a challenging 8 rep (total) Front Rack Reverse Lunge
Then, with that load…
8-8-6-6 (total) Front Rack Reverse Lunges
Between sets do 8-8-6-M.E. Chin-ups (supinated-grip)
Then:
20-20-15 DB Push Press, neutral-grip
Between sets do M.E. Strict Push-ups
Rest as needed
Then:
Cool Down

CROSSFIT
45s Work + 15s Rest
Hollow Hold
DB/KB Farmer’s Hold (70/50)
Runner’s Bridge
4 rounds
Then:
Clean and Jerk warm-up
Then:
Power Clean + Squat Clean + Jerk @ 60%
EMOM x 16
Then:
In teams of two…
100x Thrusters for time (135/95)
E2MOM 7x Synchronized Burpees
Then:
Cool Down

PHOTOS