8.23.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
10x Tuck to Straddle Stretch
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Can’t or Won’t.” Team Edition
In teams of two, against a 45 minute clock (3×15 minute blocks) choose three the following challenges, each in 15 minute blocks (10 minute to complete goal + 5 minutes to rest). The remaining 5 minutes is also the time allotted to serve the penalty should you be unable to accomplish the task within 10 minutes. 
Choose three of the following:
Task #1: Ski Erg Challenge
Males – 2700m, Females – 2300m, Mixed – 2500m
If you complete the designated distance in under 10:00 rest until 15 minute mark.
If you fail to meet goal you have five additional minutes to complete 300m.
Then:
Task #2: 1600m Sandbag Ruck @ 80/60 Challenge
Both players run together, switching the bag back and forth as they see fit. Carry anyhow.
If you complete the designated distance in under 10 minutes rest until 15 minute mark.
If you fail to meet goal you have five additional minutes to complete 30x KBS each @ 60/45
Then:
Task #3: Wall Ball @ 20/14 Challenge
Elite – 250 reps
Other – 200 reps
Switch as you see fit. If you complete the designated reps in under 10 minutes rest until 15 minute mark.
If you fail to meet goal you have five additional minutes to complete 30 more Wall Ball
Then:
Task #4: In-Sync Bar Facing Burpees Challenge
Elite – 120 reps
Other – 100 reps
Athletes start on the same side of the bar. Each must perform a two foot jump over the bar at the same time for the rep to count. 
If you complete the task then rest to the 15 minute mark. 
If you fail to complete the task you have an additional 5 minutes to complete 20 more Burpee/Bar Hops
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Tables + 20s Rocks
10x Tuck to Straddle Stretch
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2×20 Band Flies
Then:
4×5 Bench Press, AHAP
Then:
3×6 DB Row (off bench), 4 sec pause at top position
After each set, do AMRAP push-ups on Swiss ball
Then:
3×8 DB Powell Raises

 

COACH’S COMMENTS
N/A

 

PHOTOS

Sync the jump over the barbell for the rep to count.

Sync the jump over the barbell for the rep to count.