KILLER KROSS-FIT FRIDAY

April 6, 2012

Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.

Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft

2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft

2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft

2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.

Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.

Happy Training
Physiques' Gym,
Phoenix, Arizona

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