11.22.16 Training Sessions (3)

 

 

GENERAL FITNESS
MOVEMENT PREP:
50x Alternating Supermans
10x Balancing Leg Swings
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears / Snatches
2×10 Dislocates
Hip Mobility Series, 3 each
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
In teams of three…
Station 1:
10-minute Air Assault Relay
Max calories
Switch every 15 pulls
Then:
Station 2:
P1 10x KB Deads + 20m Carry 
P2 Wall Sit for the duration of Deads and Carries
P3 Rest
10′ AMRAP
Then:
Station 3:
P1 12/10 Calorie Row 
P2 10x Box Jumps @ 24/20″ before P1 finishes
P3 Rest
10′ AMRAP
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
50x Alternating Supermans
10x Balancing Leg Swings
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears / Snatches
2×10 Dislocates
Hip Mobility Series, 3 each
3×10 H2H KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
Work up to a heavy double on Deadlift
Then, with 70% of that load…
8×2 Deadlifts with chains EMOM
Then:
Front Rack Lunge / Front Squat Combo
5 reps (1 rep = Lunge + Lunge + Squat)
2-4 sets
Then:
Front Squat Supports, AHAP
then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Stay light on your feet and move fast.

Stay light and move fast.

Evan honed in.

Evan honed in.

Jason getting acquainted with the Air Assault.

Jason getting acquainted with the Air Assault.