9.28.19 Training Sessions (4)

GENERAL FITNESS
“Core Primer”
5-8x Strict T2B +
40x Mountain Climbers
10/10 Side Plank Reach-Throughs
4 rounds, 12′ cap
Then:
45/15 Circuit
Assault Bike +
Alt. Goblet Reverse Lunges (53/35)
Ski Erg
Whip Smash (explosive single)
Wall Sit
Explosive Medicine Ball Tosses (into wall)
Dead Hang
Rest
3 rounds (24′)
Then:
Cool Down

 

 

STRENGTH
“Grunt Work Primer”
500m Double KB Front Rack Carry (2×53/2×35)
Each stop do 15x KB Deadlifts (same load)
20′ Cap
Then:
4×100′ Reverse Sled Drags, AHAP
Rest as needed between sets
Then:
Midline
16x Alt. Bulgarian Bag Halos
12/12 “Stabilization” DB Row, AHAP
15x DB Floor Press, AHAP
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Snatch Complex warm-up
Then:
Hang Snatch Hi-Pull + Hang Squat Snatch + 2x OHS, 15′
Then:
3×2 Snatch Pull (>90%)
Then:
Every 5 minutes for twenty minutes:
400m Run +
1 round of DT (12x Deadlifts + 9x HPC + 6x STO), 155/105
Then:
Cool Down

 

 

STRONGFIT
Workout 1
Carry Medley
100′ Traditional Yoke Carry (385/275) + 100′ Sprint back
100′ Sandbag Bear-Hug Carry (135/80) + 100′ Sprint back
100′ Farmer’s Carry (205/115 per hand) + Sprint back
For time
Rest fully between rounds
3 rounds, try to get faster each time


Workout 2
Teams of two…
“Buy -in”
2000m Row
Into…
4 rounds:
10x Rope Climbs (no jump) +
12x Bear Complexes (155/105)
Into…
“Cash-out”
100 Calorie Assault Bike

Workout 3
Against a 20 minute clock…
1.5 Mile Run (20/14 vest) +
M.E. ???
Option 1: Burpee/C2B Pull-ups
Option 2: DB Burpee/Box Step-ups (24/20″, 50/35#)
Option 3: Max distance Handstand Walk

 

 

PHOTOS