7.31.14 Training Session (1)

Workout 800m Jog MatrixChange pattern every 200mLooks like…200m Jog200m Skip200m Side Shuffle (left)200m Side Shuffle (right)200m Carica (left)200m Carica (right)200m Backpedal200m SprintThen:Couch Stretch, 2×30-40 sec each sideThen:”Beware the Bodyweight...

7.30.14 Training Sessions (3), SMMF

Workout 120x Balancing Leg Swings2x5 Tempo Squats2x5 Jump Squats2x15m Lunge + 15m Bear CrawlThen:12,000m/10,000m Row, 3 player teamP1  300mP2 A few Wall BallsP3 Actual Rest300x Wall Ball must be completed over the course of Rowfor timeOR10,000m/9,000m Row, 2 player...

7.29.14 Training Sessions (3)

Workout 1Jog 400mThen:20x Ball Toss/Burpee (each)Do a full squat and press a heavy medicine ball over 8’ pull-up bar. Immediately after toss do a burpee and wait for the ball to return.Then:P1 10/8 calories on C2 RowerP2 Slideboard Mountain Climbers for duration of...

7.28.14 Training Sessions (3)

Workout 120x Balancing Leg Swings (4 ways)Then:15x Tempo Squats +10x Jump Squats +8x Burpees +5x Tuck Jumps +3x Pike Jumps +2x Knee Jumps2 sets to warm-upThen:”Tabata This” (variant)20s Work + 10s Rest for 8 rounds (4 minutes) each stationSki ErgSandbag...

7.26.14 Training Sessions (1)

Workout T-Spine Mobility2x5 Band Tears2x5 Shoulder PassesThen:5-1 Windmill Strength LadderThen:6x TGU @ 45/30 +20x Split Jumps3 rounds for timeThen:Man-Maker Strength Ladder 10 reps @ 2×20#8 reps @ 2×25# 6 reps @ 2x 30# 4 rep @ 2×45# 2×2 reps @...