12.11.13 Training Session (1)

Workout 
Locomotor Warm-up (5 minutes)
Then:
Medicine Ball Bear Crawl Warm-up
30m Bear Crawl (no weight)
30m @ 15# 
30m @ 25#
30m @ 30#
30m @ 40#
Reverse pyramid (do not repeat 40#)
Then:
3×10 Single-Arm KB Bottoms-up Press (go as heavy as possible)
Then:
12x (each) Bulgarian Bag Full Moons +
4x (15s Mountain Climbers + 15s FLR)
3 sets
Then:
5x Lunge + 5x Push Press (males @ 60#, females @ 40#)
One round is 30m, do 5
Then:
5x Ball Slam/Burpee @ 30/40 +
10x Split Jumps (each leg) +
15m Wheelbarrow Walk (each partner)
Max team rounds in 15 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
I updated by Rhode Island Blog. Click here to read.
 
Photos
The Medicine Ball Bear Crawl isn't necessarily hard, but it's a great warm-up.

The Medicine Ball Bear Crawl isn’t necessarily hard, but it’s a great warm-up.



Another view. Try to push the ball ahead every time the hand leaves the ground.

Another view. Try to push the ball ahead every time the hand leaves the ground.



Bob going to town on the tire.

Bob going to town on the tire. I’m sure the neighbors loved this.