11.16.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:

15m Lunge with Spider Stretch + 15m Calf Walk
15m Lunge with Spinal Twist (toward front knee) + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo, climbing
20x Hand-to-Shoulder Taps (lock hips)
3×5 One-Arm Bottoms-up Press, climbing
3×3 Strict, Dead Hang Pull-ups
Then:
MOBILTY:
T-Spine
Then:
WORKOUT:
15 minute AMRAP
42 Double Unders +
30x KBS 60/45 +
18x Box Jump Overs
Rest exactly 4:00
Then:
10 minute AMRAP
3x Heavy KB Clean + Strict Press  @ 2×45/30 +
6x Strict Pull-ups, various grips
Rest exactly 3:00
Then:
5 minute AMRAP
Row, Ski, Air Assault Bike for max calories
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Jump to the opposite edge and slide off.

Jump to the opposite edge and slide off.

Create a standards for yourself and stick to it.

Create a standard for yourself and stick to it.