8.30.19 Training Sessions (3)

GENERAL FITNESS
Teams of three…
P1 1:00 Row/Bike/Ski Erg
P2 “Active” rest
P3 Actual Rest
40′ AMRAP
“Active” Rest Rotation:
1. 20x Wall Ball (20/14)
2. 5m-10m-15m-20m-25m Suicide (outside)
3. 14x Alt. DB Snatches (50/35) + 14x Split Jumps
Record max team calories.
Then:
Cool Down

 

 

STRENGTH
3×10 Band Tears
3×5 DB Cuban Press, light
Then:
100-Rep Bench Press Challenge
Males use 135, Females use 75
Every time you rack the bar do 12x Plate-Squeeze Squats (2×45/2×25)
Then:
40s DBL KB Overhead Hold, AHAP +
12x Fat Bar Biceps Curls, AHAP +
40s Claw Pinch DB Hold, AHAP +
M.E. Strict Push-ups
3 rounds
Then:
Cool Down

 

 

CROSSFIT
“Frantasy Land”
21-15-9
Thrusters (95/65)
Pull-ups
Into…
15-12-9
Thrusters (115/85)
C2B Pull-ups
Into…
12-9-6
Thrusters (135/95)
BMU
Then:
Cool Down

 

 

PHOTOS