12.31.15 Training Session, Holiday Workout

 

GENERAL PREPARATION
WARM-UP
5-minute to get warm, self-guided.
Then:
WORKOUT
The goal is 2016 reps as a team
P1/P2 300m Sled Drag, switch turns at 150m mark.
All other teams are divided into the following stations and work for the duration of the Sled Drag. Last team back stops the clock. Drag is worth 300 points.
1.) Burpees, partition as you see fit
2.) Air Assault Bike (Males 10:10, Females 7:7)
3.) KBS (10:10)
4.) Ball Slam (10:10)
5.) Ski Erg Calories, switch every 20 pulls
2 rounds
Immediately after two rounds are complete teams can choose to run a 400m or 800m sprint for points to get them to 2016 reps. The run must be completed in 4:00 and 8:00 respectively to earn points. 
Then:
Party hard, you earned it. 

COACH’S COMMENTS
What an amazing group of people I have the pleasure of being around all day, everyday. Here’s to 2015 and all we have accomplished as a group! And now we embark on 2016 with wide-eyes and moon-shot ideas. One thing I know for sure is there will never be a shortage of effort, inspiration, or drive to be better from anyone at Go Primal. There is greatness on the horizon. There are concepts and theories that have never been conceived or executed on the horizon. This project and all it represents will progress on an exponential level in 2016. I know it. Thank you all for your love and support. But mostly thank you for allowing me and my staff the ability to do what we love and to watch you all grow in the process. 

 

PHOTOS

The drag determines how long the other stations are at work.

The drag determines how long the other stations are at work.

Transitions are important. Xeve and I were actually throwing the KB back and forth in the air.

Transitions are important. Xeve and I were actually throwing the KB back and forth in the air to save time.

I have a love/hate relationship with these bikes. I'm so glad we have them, but hate using them. Few things punch you in the gut like the Air Assault bike.

I have a love/hate relationship with these bikes. I’m so glad we have them, but hate using them. Few things punch you in the gut like the Air Assault bike.

The workout was hard, but it was also fun.

The workout was hard, but it was also fun.

There were smiles...

There were smiles…

Teamwork...

Teamwork…

And pain.

And pain.

But there's nothing better than suffering in the company of your friends and family with whom you share the same ideals and values. Happy New Year!

But there’s nothing better than suffering in the company of your friends and family with whom you share the same ideals and values. Happy New Year!