11.8.19 Training Sessions (3)

“CV Primer”
EMOM x 10
1. 7x KB Headcutters (53/35)
2. 2x TGU (same KBs)
Teams of 2, against a 40′ clock:
“You Go, I Go” (per exercise)
250m Run (sub 12/8 Calorie Assault Bike)
8x DB Man-Makers (50/30)
3 rounds
16x Box Jumps (30″/24″)
16x (10 ea) 1-Arm DB OHS (50/30)
3 rounds
P1 20x Sit-ups
P2 KB Rack Hold for duration of Sit-ups (2×40/25)
3 rounds each
30′ Cap
Fall Down



2×12 Arrested Supermans
10/10 Hip Airplanes
Work up to a very challenging 3-Rep Dead Stop Sumo Deadlift (should not be able to do 5 consecutive reps)
Then, using that load…
1-1-1-1-1 Deadlift Cluster Sets
Rest 15-20s between REPS
This is one set, do 3
Rest 3-5 minutes after each set
“Holy Trinity,” variant
Against a 15′ clock…
Max reps DB Strict Press, Strict Pull-ups (any grip), Strict Push-ups
Tally combined reps = score
Elite = >200 reps
Cool Down



Cross Open Workout 20.5




Ten More Lessons to Live By

Written by a 90-year old…

1. Growing old beats the alternative…dying young.

2. Get outside every day. Miracles are awaiting everywhere.

3. The best is yet to come…

4. Don’t take yourself so seriously. No one else does.

5. Time heals almost everything. Give time time.

6. Frame every so-called disaster with these words, “will this matter in five years?”

7. Over prepare. Then go with the flow.

8. Get rid of anything that isn’t useful. Clutter weighs you down.

9. Make peace with your past so it won’t screw up your future.

10. Life isn’t fair, but it’s still such a gift.