1.17.20 Training Sessions (3)

GENERAL FITNESS
Teams of two…
“Row, Ski, Ride to Hell and Back”
100m / 100m (8/4)
200m / 200m (16/10)
300m / 300m (24/16)
400m / 400m (32/22)
500m / 500m (40/28)
Then:
60x DB “Busters” (DB Burpee + DB Squat Clean + DB Thrusters = 1 rep), 50/35
Then:
500m / 500m (40/28)
400m / 400m (32/22)
300m / 300m (24/16)
200m / 200m (16/10)
100m / 100m (8/4)
For time
Then:
Cool Down

 

 

STRENGTH
Bulletproof Shoulders, 2 sets
2×5 DB Cuban Press, light
Then:
4×10 Close-Grip Bench Press, across
Between set do 12-15x DB Bent-Over Rows
Then:
10-Minute DB Z-Press Challenge
6 reps every 30s for 10 minutes
Males use 2×30, Females use 2×15
Then:
30s/30s Side Plank +
15x Reverse Hypers on Bench
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
In minutes 0-10:
4 Rounds
5x RMUs (sub 8x Strict Ring Pull-ups) +
15/12 cal AA

In minutes 10-20:
3 Rounds
15x T2B +
30 Wall Balls (20/14)

In minutes 20-30:
Grace: 30x Clean and Jerk – Every break do 6x Alt. Pistols

In minutes 30-40:
75 Burpee/Plate Hops
Then:
Cool Down

 

 

PHOTOS