11.27.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
25x KB Deadlifts + 25x HR Push-ups + 30′ STRICT Bear Crawl + 30′ Walk Back
20x KB Deadlifts + 20x HR Push-ups + 30′ STRICT Bear Crawl + 30′ Walk Back
15x KB Deadlifts + 15x HR Push-ups + 30′ STRICT Bear Crawl + 30′ Walk Back
10x KB Deadlifts + 10x HR Push-ups + 30′ STRICT Bear Crawl + 30′ Walk Back
1 round
Males @ 2×70, Females @ 2×53
Then:
Review TGU technique – 5 mins
Then:
Each player needs three Kettlebells at ascending weights (i.e. 40#, 50#, 70#)
6x (3 each) Alt. TGU, AHAP +
40x Split Jumps +
4x (2 each) Alt. TGU, AHAP +
30x Ab Mat Sit-ups +
2x (2 each) Alt. TGU, AHAP +
20x Handstand Shoulder Taps
2 rounds, casual pace
Then:
Cool Down

 

 

STRENGTH
2×12 Alt. Supermans
2×5 ea. Hip Airplanes (support for balance if necessary)
Then:
Warm-up on Sumo Deadlifts, men to 315#, women to 225#
Then:
Sumo Deadlift “Dice Game”
E2MOM roll the dice and do that amount of reps
6 sets (12′)
Then:
BB Bent-Over Row + Strict Chin-ups* (use a light band if necessary)
8/8
6/6
4/4
2/2
Rest fully, repeat
*If Chin-ups are not a thing, sub 40s, 30s, 20s, 10s Dead Hang
Then:
400m OH Plate Carry (45/25) in as few drops as possible
Then:
Cool Down

 

 

CROSSFIT
Minutes 0-10:

3 rounds
400m Row + 3 Rope Climbs

Minutes 10-20:
4 Rounds
50 Dubs + 16 Pistols

Minutes 20-30:
5 Rounds
12 DL + 9 HPC + 6 S2OH 155/105#

Minutes 30-40:
6 Rounds
30’ FR Walking Lunge 50/35 + 5 Burpee DB Hops
Then:
Cool Down

 

 

PHOTOS