9.7.19 Training Sessions (4)

GENERAL FITNESS
“CV Primer”
Teams of 2 or 3…
2x (1-5) Wall Walk Ladder
Then:
3-6-9-12-15-18…
Calories + Headcutters (53/25) + HR Push-ups
25′ AMRAP
Then:
4x (30/30) Prone Dowel Raises
Then:
Cool Down

 

 

STRENGTH
5x (ea) Off-Box Squats + 12x Reverse Hypers
3 sets to warm-up
Then:
4×6 (ea) Landmine RDLs, AHAP with perfect technique
Chase each set with 6x (ea) Explosive Step-up Hops
Then:
20x Landmine Russian Twists +
10x (ea) Elbow-Out DB Rows
4 sets
Then:
30s Plate Pinch Hold, each +
30s DBL KB OH Hold (2×53/35)
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
3 casual rounds:
3x Pull-up + Pullovers
5/5 SA KB OHS
30 sec Freestanding Handstand Practice
Then:
Clean and Jerk warm-up
Then:
3-3-2-2-1-1-1 Split Jerks, climbing, from rack
Then:
15-20 min AMRAP (time dependent)
400m Run
2x Legless Rope Climbs
30’ SA OH Walking Lunges (rig to rig with one arm then lunge back with other hand OH), 50/35#
20x T2B
10x Devil Presses
Then:
Cool Down

 

 

STRONGFIT
Workout 1
MFD 100′ Traditional Yoke

Workout 2
3000m Row for time
Every three minutes…
1. 40yd Sandbag Carry (135/80)
2. 40yd KB Farmer’s Carry (70/53)

Workout 3
E4MOM x 5 (20′)
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (255/175)
15/12 Calorie Assault Bike

 

 

PHOTOS

No More Excuses

Imagine a blank sheet of paper with nothing written on it. This is a full and detailed list of all the things that are keeping you from achieving your goals. If you aren’t where you wanna be, doing what you wanna do, own it. This is your life. No one else’s. And it’s up to YOU to create the life you want.

It probably won’t be easy. There will be roadblocks. You will fail. But such is the path for anyone in pursuit of their dreams.

No more excuses. No more blaming. Ignore the detractors. Use failures as lessons. Act.