11.29.14 Training Sessions (3)

Workout 1, General PreparationGroup Dynamic Warm-up, 5-8 minutesThen:4x (20s Arch Hold + 10s rest)Then:Windmill/Goblet Squat5/5/5 @ 30, 40, 50Then:1-3-1 TGU (each arm) Ladder @ 50/35Then:10x KBS, AHAP +30s Dead Hang Hollow +10x DB Renegade Row (5 each) +20s Side...

11.28.14 Training Sessions (2)

Workout 1, General Preparation (IWT)KB Complex10x Halos (L/R) +10x ATW (L/R) +10x Figure 8’s +10x Goblet Squats +10x Snatch (L/R) +10x Windmills +2x TGU 1 set @ 35/251 set @ 45/30Then:Phase I12x KB Headcutter + 1:00 ME Row, Ski Erg, Airdyne +2:00 minute rest3...

11.27.14 Training Session (2)

Workout 1, General PreparationTurkey Day Tabata Tag TeamAlternate 20/10 Intervals until you complete the following:100x Squats90x Double Unders80x Burpees70x KBS @ 55-60/35-45#60x Split Jumps50x BB Push-Press @ 115/7540x DB Snatch30x Calories on Ski Erg, C2 Rower or...

11.26.14 Training Sessions (4)

Workout 1, General Preparation5x Box BreathingThen:Two-Player Tag Team Row, Ski Erg or Airdyne3000m Row2500m Ski Erg300 Calories on AirdyneCoach picks your poisonAlternate players as you see fitRest 5 minutesThen:10x KBS @ 40 +10x KBS @ 50 +10x KBS @ 60 +20s ALL-OUT...

11.25.14 Training Sessions

Workout 1, General PreparationGroup Locomotor Warm-up, 5-8 minutesThen:P1 10x Whip Smash + 10m Rope Pull/Sprint (attach Rogue Sled to rope)P2 FLR in Rings for duration of Whip and PullP3 RestRotate for 12 minutesThen:P1 90m Heavy Sandbag ShuttleP2 10x Hex Bar...