7.4.13 Training Session, Holiday Workout (2)

Workout 1
Warm-ups are for sissies…
10-minute stations 
Station #1
Tag Team Sledgehammer Hits (max reps). Alternate partners every 10 hits. Each hit is a point.
2:00 minute rest
Station #2
Team 50m Sprints. Alternate every 50m. Each sprint is a rep. 
2:00 minutes rest
Station #3
Airdyne (max calories). Alternate every minute. 
2:00 minute rest
Station #4
Two-Person Tire Flip (max reps). You can hit a burpees in between flips for bonus points. Alternate flips with another team. 
2:00 minute rest
Station #5
Row (max cals). Alternate players every minute. 
Then:
Cool Down
Team to record most total reps wins a GP T-shirt.  
 
Participants
[gp_workout1]
 
Workout 2 – Garage Gym 
40m Prowler Sprint/Walk 
2 sets @ 90#
2 sets @ 180#
2 sets @ 250#
2 sets @ 300#
Rest a lot between efforts (8 sets total)
Then:
Tag Team
P1 400m Run + 10x Alternating DB Snatches @ 50-55#
P2 Rest
Switch, continue until 100 reps have been completed.
Record time
 
Results
Run/Snatch:
Kian/Rob E.- 21:16
Caleb/Rob S. – 20:52
Coach/Geno R. – 20:16
Alison/Chad H. – 21:48
Baldwin/Aubrey H. – 24:46
 
Coach’s Comments
Happy Birthday America! Also, congratulations to Tammi, Doug, and Chrishna for their victories in the 4th of July workout. Wearing a shirt is so much sweeter knowing you earned it. 
 
Photos
We broke the Prowler in yesterday. It's a unique and effective method of training lactate threshold.

We broke the Prowler in yesterday. It’s a unique and effective training tool.

Rob looking like a Spartan warrior.

Rob looking like a Spartan warrior.

The Run/DB Snatch combo was potent. Efficiency matters. Drive with the legs and use the hips as much as possible. Alison creating momentum on the DB.

Yesterday’s Run/DB Snatch combo was potent. Efficiency and leg drive are the name of the game. Alison creating momentum on the DB.

Our June Athlete of the Month. Congratulations Clifford!

Our June Athlete of the Month. Congratulations Clifford!