12.15.15 Training Sessions (3)

 

GENERAL PREPARATION
WORKOUT:
Get warm
Then:
In teams of three…
The goal is 10,000m on C2 Rower/Ski Erg or 500 Calories on AA Bike
At the same time players must chip away at the following:
100x Burpees
200x KBS @ 50/40
300x Lunges
200x KBS
100x Burpees
Once all the reps are complete players can dedicate themselves fully to the Row, Ski or AA Bike
Looks like this
P1 60 sec Row, Ski Erg, AA Bike
P2 As many Burpees, KBS, or Lunges as possible in 60 sec
P3 Rest
Rotate until all reps and meters/calories are complete
Time cap is 50 minutes
OR
In teams of two…
The goal is 7,000m on C2 Rower/Ski Erg or 400 Calories
At the same time players must chip away at the following:
50x Burpees
100x KBS @ 50/40
200x Lunges
100x KBS
50x Burpees
Once all the reps are complete players can dedicate themselves fully to the Row, Ski or AA Bike
Looks like this
P1 60 sec Row, Ski Erg, AA Bike
P2 As many Burpees, KBS, or Lunges as possible in 60 sec
Rotate until all reps and meters/calories are complete
Time cap is 50 minutes

STRENGTH/COMP FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3-5 sec
3×5 KBS/Goblet Squat Combo
3×3 Strict Pull-ups
3×5 Double KB Bottoms-up Press
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3x BB Strict Press +
3x BB Push Press
3 consecutive rounds to warm-up
Then:
Work up to a 4RM Strict Press in 3-4 sets
Then, with that weight….
Max reps Strict Press + 2-3 additional Push Presses
Two sets
Then:
4×5 Back Squats @ 5010 tempo, climbing
Then:
3×20 (10 each) Swiss Ball Stir-the-Pots

 

COACH’S COMMENTS
N/A

PHOTOS

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Kyle, Will, and Scott.

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Ashley, Jen, and Amber.

Stephen, Latissa, and Zeb.

Stephen, Latissa, and Zeb.

Mary K, Jennine, and Tracey.

Mary K, Jennine, and Tracey.

Kathy, Jennifer, and Tammi.

Kathy, Jennifer, and Tammi.

Paulette and Mary.

Paulette and Mary.

Robin, Erica, and Judy.

Robin, Erica, and Judy.

Newell and George.

Newell and George.

Jarrod and Steve.

Jarrod and Steve.

Vic, Tracy, and Maia

Vic, Tracy, and Maia