9.21.13 Training Session (1), 45/15 Circuit

Workout
3×5 Wall Squats
20x Balancing Leg Swings
2×10 Squats
2×10 Jump Squat
3x15m Lunge + Bear Crawl
Then:
3x Tuck Jump + 3x Burpee
Every 30s for 6 minutes
Then:
45s Work, 15s Transition:
Airdyne @ >350/250 watts or 90/80 RPMs
Battleropes (various patterns, keep the ropes moving for 45s)
Ski Erg @ sub 2:00/500m pace
Reverse Plank (feet on a 20″ box)
Burpee/Lateral Bar Hop
Dead Hang (every 10s perform 1x Pull-up if you can)
Rest
Rotate through for 30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
I finished up my Boston Blog. You can read the entire thing here. 
 
Photos
Always keep you eye on the KB. Where the head goes the body tend to follow. Looking up at the KB helps keep the arm in a nice vertical position relative to the floor. Anything that takes the arm out of vertical is a bad idea during the TGU. Brooke looking solid and focused.

Always keep your eye on the KB. Where the head goes the body tends to follow. Looking up at the KB helps keep the arm in a nice vertical position relative to the floor. Anything that takes the arm out of vertical is a bad idea during the TGU. Brooke looking solid and focused.