12.20.13 Training Session, Benchmark

Workout
400m Jog to warm-up
Then:
Locomotor Drills (5 minutes)
Then:
“Can’t or Won’t” 
Player must complete each task (in any order they choose, but burpees are first for everyone.)
100 Burpees for time
If you do it in less than 6:00/8:30 you’re done
If you do it in more than 6:00/8:30 add 25 more burpees
Rest as needed
500m Row
If you do it in less than 1:45/2:00 do 50x Wall Ball (20/14)
If you do it in more than 1:45/2:00 do 80x Wall Ball (20/14)
Rest as needed
50 Calories on the Airdyne
If you do it in less than 1:30/2:30 do 75x KBS (50/35)
If you do it in more than 1:30/2:30 do 125x KBS (50/35)
Rest as needed
500m Ski 
If you do it in less than 1:50/2:10 do 1x Gauntlet Farmer’s Carry @ 2×60/45# KB 
If you do it in more than 1:50/2:10 do 2x Gauntlet Farmer’s Carry @ 2×60/45# KB
Rest as needed
Then:
Fall Down
 
Participants
[gp_workout1]
Jordan Williams 4 for 4
 
Coach’s Comments
Today was good for me to see. It gave me a good sense of where everyone is with these standards. It’s obvious we haven’t been doing a ton of metabolic work. 
 
Photos
Today's FYF sealed the deal for Hell Week. I intentionally ramped up everything this week and you all responded well. I'm continually impressed with your level of conditioning and know, truly, that there are no fitter people in this town than those who train at Go Primal.

Today’s FYF sealed the deal for Hell Week. I intentionally ramped up everything this week and you all responded well. I’m continually impressed with your level of conditioning and know, truly, that there are no fitter people in this town than those who train at Go Primal.