2.8.20 Training Sessions (3)

GENERAL FITNESS
“Fight Club”
10 rounds for time
50m Sandbag Carry (140/80) +
50m Bear Crawl +
7x Burpee/Pull-ups (7’/6′) +
15x American KBS (53/40) +
200m Sprint
45′ Cap
Then:
Cool Down

 

 

STRENGTH
2×10 PVC Supermans
2×15 Gakk Squats
2×10 Copenhagen Hip Adduction off bench
2×5 Weighted Dislocates
Then:
8x Sumo Deadlifts, AHAP +
60s Rest +
10-12x DB Chest Press, AHAP +
60s Rest +
12-14x Alternating DB Reverse Lunge, AHAP +
60s Rest +
6-8x Chin-ups +
60s Rest +
60s FLR in Rings +
60s Rest
4 sets
Then:
Rotator Cuff Work

 

 

CROSSFIT
Prep Work
2 Rounds
10x Alternating KB SL RDLs
30s Front Rack Stretch on Rig
Then:
45′ Cap
“Lethal Weapon”
2 Rounds Holleyman + 200m Run
4 Rounds Holleyman + 200m Run
6 Rounds Holleyman + 200m Run
8 Rounds Holleyman + 200m Run
10 Rounds Holleyman + 200m Run
Sassy: 5x Wall Balls + 3x Strict HSPUs + 1x Power Clean 225/155
Rx 5x Wall Balls + 3x HSPU + 1x Power Clean 225/155
Then:
Cool Down

 

 

PHOTOS
N/A