2.7.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
5x Burpees + 50m Sprint + 5x Burpees + 50m Sprint
Rest while partner goes
10′ AMRAP
Then:
1-10 DB Hang “Clusters”
Between each rung do 20x Mountain Climbers
Right into…
12x Alt. Plate Halos (45/25) +
20x Split Jumps + 20x Sit-ups
3-4 rounds
Then:
Cool Down with Static Stretching

 

 

STRENGTH
T-Spine Mobility
2×10 Plate Halos (45/25)
PVC Shoulder Rotations
2×12 Low Pulley External Rotation
Then:
BTN (Snatch-Grip) Push Press Strength Ladder
10 reps*
9 eps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each rung do 3x Weighted Pull-ups
*Dead-stop each rep
Then:
Cool Down 3×20 Wall Sit DB Biceps Curls, AHAP

 

 

CROSSFIT
Against a 40′ clock…
90 BW Squats
80 Dubs
70 DB Snatches 50/35# (doesnt have to alternate, but do 35 and 35)
60 DB Box Step Overs 2×50/35#
50 Calorie Assault Bike
40 Toes to Bar
30 Burpee Plate Hops
20 Ring Muscle Ups or Ring Dips
10 Sandbag Cleans (140/80)
Then:
Cool Down

 

 

PHOTOS