2.16.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Lunge Series
15m Inchworm Hollows
3×10 Goblet Squats, climbing
Then:
3 rounds:
14x Lunges +
8x Burpees +
6x Pull-ups
Then:
WORKOUT:
In teams of two…
Goal = 28 Calories per round
P1 1:00 ALL-OUT Row/Ski/Air Assault Bike for calories
P2 If you don’t hit 28 calories your partner makes up the difference…
Round 1: KBS
Round 2: Burpee
Round 3: Split Jumps
Switch back and forth
Cycle back to KBS
Max team rounds in 28 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Lunge Series
15m Inchworm Hollows
3×10 Goblet Squats, climbing
Then:
3 rounds:
14x Lunges +
8x Burpees +
6x Pull-ups
Then:
WORKOUT:
3×5 Back Squat, across
Then:
4×8 RDLs, climbing
Then:
3×10 Deadbugs, intent matters. Obscene bracing!
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Effort trumps all.

Effort trumps all.

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I created some interesting parings at 3:15 today. Everything went according to plan. And everyone got what they came for.

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A nice high jump and a smile. Perfect harmony.