5.25.15 Training Session (1), Holiday Workout

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo @ 40, 50, 60
2×10 Dislocates
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout
5:00 Tag Team Stations
Station #1: Max Rope Pull/Sprints (10m:10m) – 10 points per pull
Rest 3:00 minutes
Station #2: Max Distance Prowler Push (30m: 30m) – 1 point per meter
Rest 3:00 minutes
Station #3: Max Sledgehammer Hits (10:10) – 1 point per hit
Rest 3:00 minutes
Station #4: 100x Team Burpees (5:5) – If you finish you get 200 points. If you don’t you get 1 point per rep.
Rest 3:00 minutes
Station #5: Max Reps Box Jump-Overs (5:5) @ 24/20″ – 1 point per rep
Rest 3:00 minutes
Station #6: Max Rope Climbs (1:1) – 10 points per rep
Rest 3:00 minutes
Station #7: Max Distance Ski Erg (switch every 30 sec) – 1 point per meter
Rest 3:00 minutes
Station #8: Wall Ball Shots (10:10) – 1 point per rep
Rest 3:00 minutes
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
 
Photos
Find the end of the rope and SPRINT to the other side of the room.

Find the end of the rope and SPRINT to the other side of the room.

Each rope climb gets you 10 points.

Each rope climb gets you 10 points.

Nothing connects the upper body to the lower body more than Overhead Walking Lunges. Caleb looking solid.

Nothing connects the upper body to the lower body more than Overhead Walking Lunges. Caleb looking solid.

To say we did a lot of work today would be across understatement.

To say we did a lot of work today would be across understatement.