10.19.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20s Non-Stop Mountain Climbers +
30s OH Plate Hold (55/45) +
10s Rest
7 rounds (7′)
Then:
Every 4:00 minutes for 24 minutes (6 rounds)
40x Walking Lunges @ BW
30x Wall Ball (20/14)
15x Sit-ups
Then:
20x Pike Pulses +
20s/20s Star Plank
3-4 sets at cool down pace
Then:
Couch Stretch

 

 

STRENGTH
2×15 Arrested Supermans
3×5 Weighted Dislocates (1st set unweighted)
2×10 Alt. Painters
Then:
“Strength Primer”
EMOM x 16
1. 10x Filly Press, right arm
2. 20x Jump Squats
3. 10x Filly Press, left arm
4. 10-12x Fingertip Push-ups
Then:
Pull Circuit
B1 10x Floating Axle Bar Deadlift, AHAP
B2 8-10x Standing DB Zottman Curls @ 4010
B3 30s DB Arch Hold on bench, AHAP
B4 10-12x Drag Curls
Full Rest
3 sets
Then:
1-Arm DB Row Drop Set (3 drops), off bench
Do all on one arm before switching.
Set one should land you somewhere between 15-20 reps
Then:
Cool Down

 

 

CROSSFIT
Open Workout 20.2
20′ AMRAP
4x DB Thrusters (50/35)
6x T2B
24x DUBs

 

 

PHOTOS
N/A