6.18.16 Training Session (2)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
10/10 Arm Circle Swings
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge/Spider Stretch + 15m Reverse Crab Walk
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
EMOM x 10 
15m Burpee/Broad Jump
Then:
With a BB or DBs
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
20s ALL-OUT Battleropes, various patterns
4 sets, rest as needed
Then:
1-10 Floor Press Ladder
Between each rung do 3x Pull-ups + 10x Goblet Squats
Then:
Cool Down

 

 

STRONGFIT
WORKOUT 1:
“People Carry Medley” 
Carry four people across the gym one at a time 
Rest…and get carried.
2 sets
Person 1: Fireman Carry
Person 2: Wedding Carry
Person 3: Arm Drag
Person 4: Piggy Back
Then:
WORKOUT 2:
In teams of three…
24x Rope Climbs @ 15″
200x Wall Ball @ 20/14
100x Power Snatches (95#/65#)
70x HSPUs
Row 5000m
Partition all work as you see fit
For time
Then:
WORKOUT 3:
Slug Work
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

It was amazing to see each team communicate with one another. The key to the Slug is not necessarily strength. It's more about a collective effort, timing, and communication.

It was amazing to watch teams get better with each successive attempt. The key to the Slug is not necessarily strength. It’s more about a collective effort, timing, and communication. Great work everyone.