GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec hold each
10x Half-Bridges. Play with Full Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS. climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…
100m/100m +
200m/200m +
300m/300m +
400m/400m +
500m/500m +
150x Burpee/Box Jumps, switch every minute +
500m/500m
400m/400m
300m/300m
200m/200m
100m/100m
All for time
40 minute time cap
Then:
Cool Down

 

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec hold each
10x Half-Bridges. Play with Full Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 KBS. climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
50%x5
60%x5
70%x4x4
80%x2
90%x2
70%xAMRAP (shoot for at least 8 reps)
OR
5×3 Paused (2 sec) OHS
Then:
3×10 RDLs
Then:
3×12 Front-Loaded Reverse Lunges (6 each leg)

 

COACH’S COMMENTS
N/A

 

PHOTOS
Enjoy this week’s Tag Team Photos
IMG_0937 IMG_0939 IMG_0945 IMG_0946 IMG_0948 IMG_0953 IMG_0955 IMG_0957 IMG_0922 IMG_0923 IMG_0925 IMG_0927 IMG_0930 IMG_0932 IMG_0891 IMG_0893 IMG_0895 IMG_0898 IMG_0900 IMG_0902  IMG_0907 IMG_0916 IMG_0918 IMG_0920