5.3.14 Training Sessions (2)

Workout 1
5 minutes to get warm
Then:
12x Bulgarian Bag Halos + 10x Jump Squat 
12x Bulgarian Bag Halos + 10x “X” Jump 
12x Bulgarian Bag Halos + 10x Tuck Jump 
12x Bulgarian Bag Halos + 10x Burpee 
Then:
12x DB Squat Clean to Thruster +
1x Gauntlet Carry @ 60-70/35-45# KB +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
12x Double KBS +
2:00 minutes of 4x Explosive Step-up Hop + 2x Box Jump +
2:00 minute rest
3 sets
Then:
100x Medicine Ball Chest Passes @ 40/25
Then:
Cool Down
 
 
Workout 2
20x Shoulder Passes
2x15m Lunge + 15m Bear Crawl
Then, Jump warm-up:
10x Jump Squat +
7x “X” Jump +
5x Tuck Jump +
3x Pike Jump +
2x Knee Jump
3 sets
Then:
KBS Strength Ladder
10 reps each @ 50, 60, 70, 80
Then:
Station #1:
P1 30m Prowler Sprint (high handles)
P2 Rest
Switch, 6 rounds each
Station #2
P1 6x Heavy Axle Deadlift + 60m Keg Shoulder Carry
P2 Rest
Switch, 4 rounds each
Station #3
5-4-3-2-1 Tire Flip with 200m Sprint between each set
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Keg Carry was uncomfortable. But sometimes lifting, awkward  heavy shit is.

The Keg Carry was uncomfortable. But sometimes lifting heavy awkward shit is.

Technique is everything.

Technique is everything.

Some of the ladies went big the for the singles on Tire Flip. Kelly showing impressive strength.

Some of the ladies went big for the singles on Tire Flip. Kelly showing impressive strength.

If you can get one knee under it your can flip it.

If you can get one knee under it your can flip it.