9.30.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
2x15m Lunge + 15m Bear Crawl
3×10 H2H KBS, climbing
2×5 Burpees
Then:
WORKOUT:
In teams of four complete one of the following:
12,000m Ski Erg Relay
Switch players every 30 sec
OR
12,000 Row Relay
Switch every 30 pulls
OR
1000 Calorie Air Assault Bike
Switch every 30s
During “rest” one of the following:
1. 5x Burpee/Pull-ups
2. 7x Burpees
3. 10x Reverse Goblet Lunge 
4. 30x Double Unders
5. 8x Box Jump Overs @ 24/20″
Record time
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
2x15m Lunge + 15m Bear Crawl
3×10 H2H KBS, climbing
2×5 Burpees
Then:
WORKOUT
Biceps Openers
Then:
“The Holy Trinity”
Set a clock for 15 minutes
Do as many push-ups + pull-ups and dips as possible. 
Organize your work however you wish
Then:
Work up a heavy Axle Deadlift, double-overhand
Then, with that load…
8x (20s Double Overhand Dead Hang Axle Hold + 10s Rest, drop the bar during rest portion)
Then:
4×10 Pendlay Rows (if you can use Snatch-Grip then do so)
Then:
3×20 “Compression” Pike Kicks, on floor

 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Snatches
2×10 Dislocates
2×10 SL Glute Bridges
10 Table Rocks
15m Lunge + Pistol
15m Inchworm- > Hollow
3×5 SL KB crossover “lunges”
3x 3 Strict Pull Ups + 10 Bar Taps
Then:
Met Con: 45 min time cap
“The Seven”
7 RFT
7 Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/53)
7 Pullups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Today's challenge...

Today’s challenge…

Intensity is everything.

Intensity is everything.

Double Overhand Tabata Axle Holds.

Double Overhand Tabata Axle Holds.