7.21.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
400m Jog
Then:
15m Lunge +
15m Tin Man Walk +
10x Tempo Squats +
10x KBS +
5x Double-Clap Burpees +
3x Strict Toes-to-Bar
2 rounds to warm-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
6 minute stations, 1:00 transitions
Sledgehammer Hits onto Tire (10:10), max reps
Strict Pull-ups (2:2), max reps
Rope Pull/Sprint (2:2), max reps
60m Sprints (1:1), max distance
Ski Erg (10 pulls: 10 pulls), max calories
Wall Ball (10:10), max reps
Then:
Cool Down

 

STRENGTH
WARM-UP:
400m Jog
Then:
15m Lunge +
15m Tin Man Walk +
10x Tempo Squats +
10x KBS +
5x Double-Clap Burpees +
3x Strict Toes-to-Bar +
2 rounds to warm-up
Then:
MOBILITY:
T-Spine
Shoulder Band Distraction
Then:
WORKOUT:
Review rope climb technique, 5 minutes
Then:
5×5 Bench Press, across
Then:
10x Back Squat, AHAP+
10x KB Lat Rows, off bench, AHAP
3 sets
Rest 90 sec between sets
Then:
10-Minute Challenge, variant
7x Push-up at :00
1x Rope Climb at :30
Continue for 10 minutes (70 push-ups and 10 rope climbs total). Modify as needed.
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Don't let a little rain stop you.

Don’t let a little rain stop you.