9.23.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
5 minute Row, Ski, AA Bike. Switch with a partner every 30s
Then:
T-Spine Mobility
Then:
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
10x Iron Cross + 10x Scorpion Kicks
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walks
3×10 KBS, climbing
2×5 Burpees
5x Broad Jumps, explosive singles
2x30s Arch Holds
Then:
WORKOUT:
3x (1-3) Wall Walk Ladders
Then:
EMOM x 24 minutes
1st minute – 7x DB Man-Makers
2nd minute – 15x KBS, AHAP
3rd minute – M.E. Row/Ski/AA Bike (record calories)
4th minute – Rest
Rank players based on highest calorie count over 6 rounds
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
5 minute Row, Ski, AA Bike. Switch with a partner every 30s
Then:
T-Spine Mobility
Then:
2×5 Band Snatches
2×10 Dislocates
2×5 Tables + 20s Rocks
10x Iron Cross + 10x Scorpion Kicks
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walks
3×10 KBS, climbing
2×5 Burpees
5x Broad Jumps, explosive singles
2x30s Arch Holds
Then:
WORKOUT:
Work up to a 3RM Sumo Deadlift 
Then:
5-Rep Cluster (1-1-1-1-1) Sumo Deadlift
Rest 20 sec between REPS
Rest 3-5 minutes between sets
Then:
4×8 BB Skater’s Lunge 
Chase each set with 10-12x Jumping Speed Skaters
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 band Tears
2×10 Dislocates
10 Table Rocks
15m Lunge + Pistol
15m Inchworm- > Hollow
3×5 Goblet Squats
3×10 Ring Taps
Then:
WORKOUT:
Pick any 5 Stations. Athlete has 7 min to get in work and 3 rest minutes to rest – if not complete then do a 400m run during rest

  1. 20 RMUs 
  2. 30 Strict HSPU- floor level
  3. 10 Legless Rope Climbs 
  4. 14 Rope Climbs 
  5. 1800/1600 m Row
  6. 80 Burpee Plate Hops
  7. 75 KBS 53/70
  8. 125 Wall Balls

Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

30s can feel like an eternity when you're doing arch holds.

30s can feel like an eternity when you’re doing arch holds.

Everyone's favorite...Wall Walks.

Everyone’s favorite…Wall Walks.