7.30.16 Training Sessions (3)

 GENERAL FITNESSMOVEMENT PREP:Locomotor Warm-up with CoachThen:WORKOUTIn teams of two…10-minutes of alternating 60m Sprints (30m out, 30m back)Then:4x15m of 3x Axle Deadlifts + 3 Steps holding Axle, climbing to a heavy final setThen:12x KBS @ 60/45 +9x DB...

7.29.16 Training Sessions (3)

 GENERAL FITNESSMOVEMENT PREP:Jog 300mThen:10x Balancing Leg Swings10x Hip Hinges10/10 Single Leg Glute Bridges. Hold other knee to chest.2×5 Tables + 20s Table Rocks2x5 Band Snatches2x5 Dislocates15m Lunge + 15m Calf Walk15m Lunge + 15m Duck Walk3x8 KB Good...

7.28.16 Training Sessions (2)

 GENERAL FITNESSTake a few moments to determine teams and choose exercises/order. Then:WORKOUT:”Team Triathlon” (2 males, 2 females if possible). Choose three exercises and put them in any order you wish. One must be a run. All Rowing, Biking, and/or...

7.27.16 Training Sessions (3)

 GENERAL FITNESSMOVEMENT PREP:10x Balancing Leg Swings10x Hip Hinges10x Glute Bridge Marches (keep hips parallel to floor when you lift leg)2×5 Tables + 20s Tables 2×5 Band Snatches or Band Tears2x5 Dislocates15m Lunge + Spider (hold for 3-5 secs)15m...

7.26.16 Training Sessions (2)

 GENERAL PREPARATIONMOVEMENT PREP:10x Balancing Leg Swings10x Hip Hinges2x5 Tables + 20s Table Rocks2x5 Band Snatches2x5 Dislocates 2x(15m Lunge + 15m Bear Crawl)3×10 KBS, climbing2x5 Strict Push-upsThen:MOBILITY:T-SpineThen:WORKOUT:In teams of...