9.6.19 Training Sessions (3)

GENERAL FITNESS
Teams of two…
Buy-in: 1600m Run Relay (P1 400m, P2 400m, P1 400m, P2 400m)
Right into…
“You go, I go,” full rounds
4x DB Power Cleans (50/30) +
6x DB Front Squats +
12x Burpees over the DBs +
15 Calories, any machine
10 TEAM rounds
Right into…
Cash-out: 1600m Run Relay (same as buy-in)
40′ Cap
Then:
Cool Down

 

 

STRENGTH
Monster Walks 
Front Squat Specific Mobility (various)
Then:
Front Squat Strength Ladder
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
Between each set perform 3-5x Strict Chin-ups
Then:
Cool Down

 

 

CROSSFIT
Snatch Warm-Up
Then:
EMOM x 5
3 Muscle Snatch + 3 Paused OHS – at 40-50% 1RM
Then:
Power Snatch + Squat Snatch (reset in between)
4 sets, climbing
Then:
EMOM x 20
Minute 1: 12/10 Calorie Assault Bike  (Sassy – 15/12)
Minute 2: 25′ Handstand Walk (or Shoulder Taps- off box if in the middle section)
Minute 3 10x KB Thrusters 53/35#
Minute 4: 50x Dubs
Then:
Cool Down

 

 

PHOTOS

The Seven Deadly Sins of Conversation

One of the most powerful tools you have at your disposal is conversation; the spoken word. And when you speak you want people to listen. Unknowingly, people could be avoiding conversations with you. There could be several reasons why. But here are a few things guaranteed to turn people off during a conversation; the “deadly sins” of conversation:

1. Gossip
2. Judging
3. Negativity
4. Complaining
5. Excuses
6. Exaggeration/Lying
7. Dogmatism 

It’s easy to understand how each of these could be unappealing. Look for them in your own conversations. If you catch yourself gossiping, judging, being negative, complaining, making excuses, exaggerating, or being dogmatic change your toon. The person you’re speaking to will appreciate it.