11.26.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog
Then:
30x German Arm Swings
10/10 Arm Circles
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider
15m Calf Walk + 15m Tin Man Walk
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
CV Primer
15-12-9-12-15
Burpee + 200m Sprint between each rung
Then:
DB “DT” 
12x DB RDLs (below the knee) +
9x DB Hang Power Cleans + 
6x DB Push Press/Jerk
5 rounds, not for time
Males @ 2×30-40, Females @ 2×20-25
Then:
12x Shoulder Taps, from handstand (facing the wall) +
20s L-Hang from Pull-up Bar
2-4 sets, time permitting
Then:
Cool Down

 

 

 

STRONGFIT
Work up on a challenging triple on Back Squat
Then:
10 rounds for time…
Hill Sprint +
3x Back Squats 
Rest fully
Then:
EMOM x 14
Even: 2x Stone Lifts, AHAP
Odd: 5-10x Ring Dips
Rest 4:00
EMOM x 14
Even: 1x Legless Rope Climb + 1x Rope Climb @ 15′
Odd: 50′ Zercher Yoke Carry, AHAP
Rest 4:00
EMOM x 14
Even: 5x Axle Power Cleans, AHAP 
Odd: 16x Wall Runs (aka Shoulder Taps from Handstand)
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
In teams of two…
100 Calorie Air Assault Bike +
75 Calorie Row +
50x Power Snatch @ 115 +
100 Calorie Air Assault Bike +
75 Calorie Row +
50x Clean and Jerk @ 115 +
100 Calorie Air Assault Bike +
75 Calorie Row +
50x Thrusters @ 115
For time
Then:
45x GHD Sit-ups +
30x Strict T2B +
15x L-Pull-ups
NOT for time
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Four rounds for fun.

Four rounds for fun.