1.10.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
10x KB Taters (53/35) +
1-Arm Waiter’s Carry, L +
10x Alt. Reverse Lunge + Halos +
1-Arm Waiter’s Carry, R
Rest while partner goes.
4 rounds each
Then:
Every 6 minutes for 24 minutes (4 rounds)
500m Row/Ski or 30/20 Calorie Bike
12x Burpee/Pull-ups (7’/6′)
24x 1-Arm OH Walking Lunge (50/35), 12 each arm
Then:
Cool Down

 

 

STRENGTH
T-Spine
Clamshell Hold – 1 min per side
Banded Shoulder Prep
Then:
“BB Complex”
6 reps each:
Deadlift +
Bent-Over +
Front Squat +
Push Press +
Back Squat +
Pull-up
3 sets, climbing
Then:
“Giant Set” – Legs
10x BB RDLs, AHAP
12x Alt. DB Reverse Lunges +
20x BW Jump Squats +
6x Nordic Curls
Rest fully, 3 sets
Then:
60s KB Rack Hold, AHAP +
40s Bent-Body Hollow Hold +
20s Bottom of Push-up Hold
2 sets, time permitting
Then:
Cool Down

 

 

CROSSFIT
2×20′ AMRAP
Rest 3:00 between – 43′ running clock:

AMRAP 1:
20x Box Step-Overs (50/35), Sassy = 2xDBs
20x DB Snatches
20x Single-Arm OHS (10 per arm)
10x Sandbag Cleans (140/80)

AMRAP 2:
10-20-30…DUBs +
1-2-3…Bear Complex (135/95)
Then:
Cool Down

 

 

PHOTOS
N/A