Workout 1
Warm-up with Single-Arm Carries (L up, R up, L Down, R Down), Go Heavy.
10 minutes
Then:
Windmill Odd Objects
6 reps each side:
Weight Plate
Medicine Ball 
Inverted KB
Barbell
Casual pace
Then:
6x TGU (50/30) +
Rd 1: 20x Toes-to-Bar
Rd 2: 20x Ring Push-ups
Rd 3: 20 Calorie Sprint on Rower/Ski Erg/Airdyne
Then:
3x Wall Walks +
5x SL Off-Box Squats
10x Burpees
15x Thrusters @ 45#
4 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
60s each:
KB Halos (L)
ATW (L)
Halos (R)
ATW (R)
Then:
10x BB Upright Row +
10x BB Strict press +
10x BB Bent-Over Row +
Max Reps Bench Press with Chains @ 95/45
4 sets, plenty of rest between
Then:
10-1 Dip Ladder
Then:
15x Plate Rows +
60s Plate Overhead Hold
3-4 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Today was played around with Windmilling various odd objects. Most of the objects were awkward enough to create a decent amount of instability that the athlete had to combat. In the end it was intended to be a warm-up and it served it's purpose.

Today we played around with Windmilling a variety of odd objects. Most of the objects were awkward enough to create a decent amount of instability that the athlete had to combat. In the end it was intended to be a warm-up and it served it’s purpose.



Short of having any pre-existing shoulder pathology, Dips are one of the best ways to develop killer pressing strength.

Short of having any pre-existing shoulder pathology, Dips are one of the best ways to develop killer pressing strength.



Chains equal added tension.

Chains equal added tension.