11.19.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
5x Tables + 5x Rocks
10x Half Bridges + 2x (5-10s) Full Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
EMOM x 30
1. 15/12 Calorie Row 
2. 10x Burpees
3. 15x KBS @ 50/40
4. 200m Sprint
5. Rest
Then:
KB Farmer’s Carry, AHAP + Dead Hang from Pull-up Bar
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down

 

 

 

STRONGFIT
Divide athletes into three even groups
Spend 30 minutes at each station doing the following:
Station #1:
3′ AMRAP
50′ Yoke +
4x Burpee/Yoke Hops +
50′ Yoke +
4x Burpee/Yoke Hops
Rest fully, 3 sets
Then:
Station #2:
3′ AMRAP
40′ Hand-over-Hand (HOH) Rope Pulls + 40′ Low Handle Push
Rest fully, 3 sets
Then:
Station #3:
160′ Prowler Sled Pull (80′ out, 80′ back), Bear-Crawl Style
2-3 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I love the intensity this pictures exemplifies.

I love the intensity this pictures exemplifies.

Scaling the Yoke is anything but conventions. Awkward and challenging is the name of this game.

Scaling the Yoke is anything but conventions. Awkward and challenging is the name of this game.

Nothing fancy here. Just good ole fashion grunt work. Put one foot in font of the other and drive.

Nothing fancy here. Just good ole fashion grunt work. Put one foot in font of the other and drive.

Welcome to StrongFit.

Welcome to StrongFit.