10.18.16 Training Sessions (2), Video

 

GENERAL FITNESS
MOVEMENT PREP:
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
10x Half Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
Hip Mobility Series, 3 each
3×10 KBS, climbing
2×10 Split Jumps
2×5 Burpees
3×3 Strict, Dead Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10 minute AMRAP #1:
15x Team Rope Pull/Sprint (1:1:1) “Buy-in” +
Max calorie Ski Erg Relay, switch every 20 pulls
Record total rope pulls
Then:
10 minute AMRAP #2
P1 3x Heavy Partner Ball Slams + 12x Split Jumps + 30m Medicine Ball Shuttle
P2 Feed the ball back to P1 during Ball Slams and get carried
P3 Rest
Switch
*If fireman carry isn’t possible sub a 30m heavy sandbag bear hug carry
Then:
10 minute AMRAP #3
P1 10x Alternating DB Snatches @ 45/30 + 10x Box Step-overs with DB @ 24/20″
P2 Max Calorie AA Bike 
P3 Rest
Record calories
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
10x Half Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
Hip Mobility Series, 3 each
3×10 KBS, climbing
2×10 Split Jumps
2×5 Burpees
3×3 Strict, Dead Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5/5 Hip Airplanes
20x Cat/Camel
Then:
3×3 Dead-Stop Deadlift
Then:
8x RDLs +
6x Bent-Over Rows
3 sets
Then:
10x Forward Lunge +
30s Hollow Hold
2-4 sets, depending on time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

It's a slam. Treat it as such.

It’s a slam. Treat it as such.

Then pick it up and go.

Then pick it up and go.

Cristian stepping over. Amanda riding for calories.

Cristian stepping over. Amanda riding for calories.

Back at it after one day of rest.

Back at it after one day of rest.

 

 

 

VIDEO