12.31.13 Training Session, Holiday Workout

Workout “The Amazing Race to 2014″In teams of two try to accumulate 2014 reps. Only one player can work at a time.Station 1:15 minute time capMax reps Wall Ball @ 20/14Record totalsRest 5 minutesThen:Station 2:15 minute time capMax reps BurpeesRecord...

12.30.13 Training Sessions (2)

Workout 1P1 20 Calorie Ski/Row/AirdyneP2 Rest3 rounds to warm-upThen:KBS Ladder15 reps each @ 40, 50, 60, 70, 80Then:Goblet Squat Ladder10 reps each @ 40, 50, 60, 70, 80Then:Single-Arm KB Strict Press5 reps each arm @ 20, 30, 40, 50, Max WeightThen:Burpee/Broad Jump...

12.28.13 Training Session, GBC

WorkoutGet warmThen:A1 10-12x Back Squat A2 12-15x Hanging Leg Raises (strict, as little momentum as possible)Rotate back and forth with as little rest as possible for 12 minutesThen:Rest 5 minutesThen:B1 12-15x DB “Escalator” LungesB2 8-10x Standing BTN...

12.27.13 Training Session (2)

Workout 1Locomotor Warm-up (10 minutes of skipping, shuffling, bounding, etc.)Then:15 min AMRAP400m Run +15x KBS +15x BurpeesMax roundsThen:Rest 5 minutesThen:9 min AMRAP 100m Sprint +Ascending by 2 Alternating DB Snatch Climb the ladder as high as possible (2, 4, 6,...

12.26.13 Training Session

WorkoutA few DislocatesThen:Throw Heavy Medicine BallsThen:15m Lunge + Quad Stretch ComboThen:20x Squats + 30m Bear Crawl2 sets to warm-upThen:KBS Strength Ladder20 reps, 15 reps, 10 reps, 2×5 reps (Heavy)Then:2x (1-5) Push-up Ladder, hold FLR position while...