8.12.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Alternating with a partner…
50-40-30-20-10
BW Walking Lunges +
15x Burpees
15′ Cap
Then:
20′ AMRAP
3x Strict Pull-ups
5x DB Power Cleans (50/30) +
7x Push-ups
9x Squats
Then:
3×15 Medicine Ball Explosive Sit-ups (20/14)
3 sets
Then:
Cool Down

 

 

STRENGTH
3×10 (each) Single Leg Glute Bridge
3x20s Superman
Then:
8-8-6 (each) KB Front Rack Rev. Lunges
Between sets do 3×10 Band Tears (pause 3-5 sec each rep)
Then:
12-10-8-8-6 BB Front Squats
Between sets do 12-10-8-8-6 DB Bent-Over Row
Rest 2-3 minutes between sets
Then:
3×20 BB Wrist Curls
Then:
Cool Down

 

 

CROSSFIT
3 rounds:
2x Skin-the-Cats in rings (scale to candlesticks or low ring skin-the-cats) +
10s Bridge
Then:
Snatch Complex warm-up
Then:
UB Tng Power Snatches
6-5-4-3-2, climbing
15′ Cap
Then:
EMOM x 16
1. Light Assault Bike
2. Alt. between M.E. RMUs and HSPUs
Then:
Cool Down

 

 

PHOTOS