3.1.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
300m Jog
10x Glute Bridge 
10x Half-Bridges
15m Lunge + 15m Bear Crawl
15m Lunge/Cossack Squat Combo + 15m Calf Walk
15m Broad Jump + 15m Inchworm Hollows
3×10 KBS, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of three…
Shuttle runs for 5m (there and back) + 10m (there and back) + 15m (there and back) + 20m (there only) + 3x burpee + Strict Bear Crawl back (20m) 
10 minute AMRAP
Then:
P1 15m KB “Shuffle” + 15m Sprint back with KB
P2 Rest
P3 Rest
Switch
10 minute AMRAP 
Then:
Three-Player Ski Erg Relay, switch every 20 pulls, max calories
Male team goal = 250 calories
Female team goal = 200 calories
Then:
Cool Down

 

STRENGTH
WARM-UP:
300m Jog
10x Glute Bridge 
10x Half-Bridges
15m Lunge + 15m Bear Crawl
15m Lunge/Cossack Squat Combo + 15m Calf Walk
15m Broad Jump + 15m Inchworm Hollows
3×10 KBS, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×6 Front Squats, climbing
Then:
7×1 Pull-up Strength Ladder
OR
10×2 Weighted Pull-ups or 7×3 Bulgarian Ring Rows
Then:
3×5 Single-Leg Off-Box Squats
Then:
Cool Down with 4x 30/30 Bent-Body Hollows

 

COACH’S COMMENTS
N/A

 

PHOTOS

It's a race to the finish.

It’s a race to the finish.

Use the Kettlebell to create horizontal momentum. Brace for impact. Amber mid-flight.

Use the Kettlebell to create horizontal momentum. Brace for impact. Amber mid-flight.

When regular push-ups are just too easy...

When regular push-ups are just too easy…

I challenged each group to git 200 calories in 10 minutes. Some blew it out of the water. Others gave it everything they had and barely made it.

I challenged each group to get to 200 calories in 10 minutes. Some blew it out of the water. Best today was 278. Others gave it everything they had and barely made it.

The carnage....

The carnage….

I love watching people get after it. Effort is the bridge between where you are and where you ultimately want to be. Langer post-Ski Erg relay.

I love watching people get after it. Effort is the bridge between where you are and where you ultimately want to be. Langer post-Ski Erg relay.