12.29.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, hold for 3 sec each
2×5 Band Tears
2×10 Dislocates
15m Hollow to Inchworm
3×5 KBS/Goblet Squat, after each set do 20 Toe Taps
2×5 Burpees
3x Max Effort Broad Jumps. Treat each jump as an explosive single.
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Against a 35 minute clock, complete as many rounds as possible with a partner.
30x Double Unders OR 60x Single-Unders +
5x DB Man-Makers (Males @ 2×25-30, Females @ 2×15-20) +
10x KBS @ 60/45 +
200m Sprint (100m out, 100m back)
When P1 gets to the 100m mark, P2 can begin. 
Then:
Cool Down

 

STRENGTH/COMP FIT
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, hold for 3 sec each
2×5 Band Tears
2×10 Dislocates
15m Hollow to Inchworm
3×5 KBS/Goblet Squat, after each set do 20 Toe Taps
2×5 Burpees
3x Max Effort Broad Jumps. Treat each jump as an explosive single.
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

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Trained my pops today. He worked hard, listened, and gave it everything he had.

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But he might not do it again.

bjbj

I love that so many wonderful couples train here. Nothing says commitment like making time in your busy day to train with the person you care about most.