10.27.16 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Box Breathing (4-4-4-4)
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle
10x Balancing Leg Swings
2x15m Calf Walks
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squats, climbing
2×5 Tuck Jumps
Then:
WORKOUT:
800m run, nose-only
Then:
“Aerobic Day”
CV Primer
“Death By” DB/KB Farmer’s Carry
Males @ 2×40-50#, Females @ 30-40#
1st minute do 12m
2nd minute do 24m
3rd minute do 36m
Add 12m every minute to 10 minutes
Then:
5x (30/30) Air Assault Bike @ >400/300 watts
Rest 3:00, during which time do a brisk 300m walk
5x (30/30) Ski Erg @ <1:45/2:00
Rest 3:00, during which time do a brisk 300m walk
5x (30/30) C2 Rower @ <1:40/1:55
Rest 3:00, during which time do a bris 300m walk
Then:
4×1:00 Box Arch Holds
Rest while other player g0
Then:
10 minutes of self-care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A