8.9.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Primal Ultra-Endurance Competition”
The goal of this workout is to cover as many meters as a class as possible. Classes are broken down into teams of 3-4 athletes. 
Each team will get 15 minutes on a Ski Erg, C2 Rower, and Air Assault Bike
Rotate as you see fit on each machine, but I suggest keeping intervals short and fast
Once each team has had 15 minutes on Rower, Ski Erg, and Bike total their scores. 
Add that score to the totals of other teams for a total class score
For example, if team A covers 4000m on the Ski Erg, 4500m on the Rower, and 5 miles (1609m) on the Bike their score is 10,109m. 
Add this to the other teams scores, with the goal of surpassing 80,000m as a class. 
Then:
Self-Care

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×12 Strict Press, across
Then:
4x(4-6) Weighted Pull-ups
Then:
4×6 Supinated, One-Arm KB Bottoms-up Press, climbing
Then:
3×15 Neutral-grip DB Shoulder Raises
3×15 Rear Delt Flies
Then:
Cool Down

 

COACH’S COMMENTS
Great fun today!

 

PHOTOS

While you're waiting think abut how you're going to crush it. And then go do it.

While you’re waiting think abut how you’re going to crush it. And then go do it.