11.1.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
400m Jog
Then:
T-Spine Mobility, various
30x German Arm Swings
A few arm circles
2×5 Band Tears/Snatches
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
20x Hand-to-Shoulder Taps
3×10 KBS, climbing
3×3 Strict, Dead Hang Pull-ups
Then:
WORKOUT:
In teams of two, partition all work as you see fit…
35 minute AMRAP
10x Wall Walks +
20x Strict Pull-ups, any grip +
30x Box Jumps @ 24/20″ +
40x Calories, any machine (but stick to the same machine) +
50x HR Push-ups +
60x KBS @ 60/45
800m Run, together
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
400m Jog
Then:
T-Spine Mobility, various
30x German Arm Swings
A few arm circles
2×5 Band Tears/Snatches
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
20x Hand-to-Shoulder Taps
3×10 KBS, climbing
3×3 Strict, Dead Hang Pull-ups
Then:
WORKOUT:
3×5 BTN Push Press, climbing
Then:
3×3 Front Squat or OHS, AHAP
Then:
6x RDL +
10x DB Cyclist Squats
4 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTO

Slater looking comfortable in the bottom.

Slater looking comfortable and strong in the bottom.

Lelia creating momentum on the Kettlebell.

Lelia riding the kettlebell to the top. You know the hips are active when the heels are flying off the floor. 

The Wall Walks were perhaps the deadliest part of today' workout.

The Wall Walks were perhaps the deadliest part of today’ workout.

Think everyone is taking this seriously??

Think everyone is taking this seriously??

Bob in the moment.

Bob fighting hard.

Just a cool pic. Erin in the background doing overhead squats.

Just a cool pic. Erin in the background doing overhead squats.