8.16.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Single-Leg Glute Bridge
2×5 Tables + 20s Rock
2×5 Snatches
2×5 Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
3×10 KBS, climbing
2×5 Burpee
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
40 minute AMRAP
Player One:
3x Strict Pull-ups +
6x Burpee/Lateral Bar Hops +
9x Thrusters @ 95/65 +
12x KBS @ 70/50
Player Two:
Row, Ski, AA Bike for max calories for the duration of player one’s turn. 
Team score = Calories
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Single-Leg Glute Bridge
2×5 Tables + 20s Rock
2×5 Snatches
2×5 Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
3×10 KBS, climbing
2×5 Burpee
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2×8 Deadbugs
2×5 Hip Airplanes
Then:
Establish a heavy set of 8 Back Squat
Then, with that weight…
3×6 Back Squats
Then:
3×10 (5/5) BB Reverse Lunge 
Then:
3×8 RDLs
After each set do 12x Deadbugs

 

COACH’S COMMENTS
N/A

 

PHOTOS

For lunch this crew chewed on iron and drank sweat.

For lunch this crew chewed on iron and drank sweat.