11.15.19 Training Sessions (3)

GENERAL FITNESS
EMOM x 40
1. 10/7 Calorie Assault Bike + M.E. Box Step-ups (24″/20″)
2. Rest
3. 9x DB Deadlift + 7x DB Hang Power Cleans + 5x DB Front Squats + M.E. STO (50/35)
4. Rest
5. 10/7 Calorie Row + M.E. Burpees over the Erg
6. Rest
7. M.E. Sandbag Cleans (100/80)
8. Rest
Then:
Cool Down

 

 

STRENGTH
1-Arm KB Bottoms-up Press Strength Ladder
5-4-3-2-1 (ea.)
Then:
Work up to a challenging 7-rep Bi-Acromial Fat Bar Bench Press (3-4 sets)
Then, starting with that load…
7-7-5-5-3-3 Bi-Acromial Bench Press
Rest plenty between sets
Then:
C1 8-10x Fat-Grip DB Hammer Curls
C2 4-6x Chin-ups
C3 6-8x Fat-Grip DB Hammer Curls (same load)
Rest 2:00
3 sets
Then:
2×20 Weighted (light) Reverse Snow Angels
Then:
Cool Down

 

 

CROSSFIT
Start people at different stations
Against a 36′ running clock
Minutes 0-12:
1.5 Mile Hill Run
Then:
Minutes 12-24:
For Time:
21-18-15-12-9
Pull-ups
Box Jump-Overs 24″/20”
Then:
Minutes 24-36:
For Time:
5-10-15-20 Back Squats (from the floor) 135/95#
12-10-8-6 Burpee Bar Hops (lateral)
Then:
Cool Down

 

 

PHOTOS