2.5.20 Training Sessions (3)

GENERAL FITNESS
Divide the class into three even groups…
10′ AMRAP

2-4-6-8…
Box Jumps (24/20)
DB Hang Clean and Jerk (50/35)
Rest 2:00
EMOM x 10
1. 12/10 Calories (any machine)
2. 10x Alt. Reverse Lunge Wall Balls (20/14)
Rest 2:00
EMOM x 10
1. 15x American KBS (53/40)
2. 40s Hollow Hold
Then:
With an empty barbell (45/35)…
10x BB Curls +
15x Bent-Over Rows +
20x Strict Press (doesn’t have to be unbroken)
3 sets to “cool down”
Then:
Actual Cool Down

 

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
2×5 DB Cuban Press, light
2x15s Reverse Plank (to prep the Biceps tendon)
Then:
Pressing “Giant Set”
6-8x Dips +
10-12x DB Chest Press (Neutral –> Pronated), AHAP
10-12x Standing DBL DB French Press
10-12x Deficit Push-ups between plates
Rest 3-5 minutes, 3 sets
Then:
20x BB Grip Roll-ups +
30s/30s 1-Arm KB Waiter’s Hold, AHAP
30s Fingertip Plank
3 sets
Then:
Rotator Cuff

 

 

CROSSFIT
Prep Work
5x Wall Squats +
8x Strict T2B
3 rounds for QUALITY
Then:
EMOM x 8
1. 30s FLR
2. 5x BMUs
Then:
Clean and Jerk warm-up
Then:
5x Squat Cleans + 1x Jerk x 50%
2x Squat Cleans + 1x Jerk x 60%
3x (2x Squat Clean + 1x Jerk) x 70%
Then:
4 rounds for QUALITY
5x DB Squat Snatch (50/35), R +
30′ OH Walking Lunge w/DB, R +
5x DB Squat Snatch, L +
30′ OH Walking Lunge w/DB, L
Then:
Cool Down

 

 

PHOTOS