11.25.16 Training Sessions (1)

 

GENERAL PREPARATION
MOVEMENT PREP:
T-Spine Mobility
10x Iron Cross Kicks + 10x Scorpion Kicks
5x Tables + 5x Rocks
2×5 Band Tears 
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
4×5 KBS / Goblet Squat Combo, climbing
2x20x Hand-to-Shoulder Taps
3×3 KB Windmill, climbing
Then:
WORKOUT:
15 minutes to establish a max for day KB TGU, each arm
Then:
20x Sledgehammer Strikes on Tire +
30x KBS, AHAP +
40x DB Farmer Lunges +
50x HR Push-ups
60x Calories, any machine
30′ AMRAP
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The coach "randomly" called out a 400m run throughout the workout.

The coach “randomly” called out a 400m run throughout the workout.

The new pavement made the Prowlers a little easier than I anticipated. So we bumped up the weight to accommodate for the lower friction gradient.

The new pavement made the Prowlers a little easier than I anticipated. So we bumped up the weight to accommodate for the lower friction gradient.

Maia looking strong.

Maia looking strong.

Right here I'm hurting pretty good.

Right here I’m hurting pretty good.

Wat muscles do the Farmer Walk work? All of them.

What muscles do the Farmer Walk work? All of them.

A few of us from the 9:30am crew. Couldn't think of a better way to start the holiday.

A few of us from the 9:30am crew. Couldn’t think of a better way to start the holiday.