5.30.16 Training Sessions (2), Memorial Day

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Hip Hinges
5x Tables + 15s Shoulder Extension Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch 
15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Pull-ups
Then:
T-Spine Mobility
Then:
WORKOUT:
5:00 Tag-Team Stations
Station #1: Max Rope Pull/Sprints (10m:10m) – 10 points per 10m.
Rest 3:00 minutes
Station #2: Max Distance Prowler Push (60m: 60m) – 1 point per meter
Rest 3:00 minutes
Station #3: Max Sledgehammer Strikes (10:10) – 1 point per strike
Rest 3:00 minutes
Station #4: Max Distance Ski Erg, switch every 30 sec – 1 point per meter
Rest 3:00 minutes
Station #5: Max Team Burpees (5:5) – 1 point per Burpee
Rest 3:00 minutes
Station #6: Max Reps Sandbag Squats (5:5) or D-Ball Cleans over shoulder @ 100/80 (1:1) – 1 point per rep
Rest 3:00 minutes
Station #7: Air Assault Calorie, switch every 30s – 1 point per calorie
Rest 3:00 minutes
Station #8: Wall Ball Shots (10:10) – 1 point per rep
Rest 3:00 minutes
Then:
Fall Down

 
 

WORKOUT 2
“Murph”
1-mile run +
100x Pull-ups +
200x HR Push-ups +
300x Air Squats +
1-mile run
for time

 

COACH’S COMMENTS
N/A

 

PHOTOS

Burn baby.

Burn baby.

Zac pummeling the tire.

Zac pummeling the tire.

The 8:00am crew.

The 8:00am crew.

The 9:30am crew. Happy memorial day everyone.

The 9:30am crew. Happy memorial day everyone.