1.20.20 Training Sessions (3)

GENERAL FITNESS
300m Run +
20x Burpee +
30x Wall Ball @ 20/14 +
20x DB Reverse Lunges @ 2×50/35 +
30x KBS @ 53/40
20x Box Jumps (24″/20″)
30x DB Push Press @ 2×50/35
20x Toes-to-Rings (sub Sit-ups if necessary)
300m Run
1st Set: 4′ AMRAP + 2:00 Rest
2nd Set: 8′ AMRAP + 4:00 Rest
3rd Set: for time (15′ Cap)
Then:
Cool Down with Seated DB External Rotation

 

 

STRENGTH, Week 1 fo Cycle
Monster Walks
2×10 Superman + Bent Arm Angel (pinch shoulder blades together by pinching elbows behind you)
2×8 Push Ups
Then:
4×10 Front Squat @ 60%
5th set: Max Effort reps (record)
Then:
4×10 Close-Grip Bench Press @ 60%
5th set: Max Effort reps (record)
Then:
2×10 Ring Rows (elevate feet to make it more challenging).
Focus on keeping shoulders back and not letting anyone internally rotate.
Then:
2×25 Prisoner Sit-ups
Then:
2×20 Split Jumps
Then:
Cool Down

 

 

CROSSFIT
Prep Work
2 rounds of Bulletproof shoulders
Then:
10 min emom
1. 4x BMUs
2. 50x DUBs
Then:
Snatch warm-up
Then:
2 Power Snatch + 1 Full
5 sets climbing (15′)
Then:
40-30-20 for time
AKBS
Burpee
Pull-up
Then:
Cool Down

 

 

PHOTOS