11.29.16 Training Sessions (2)

 

GENERAL FITNESS
MOVMENT PREP:
300m Jog
Then:
T-Spine
30x German Arm Swings
2×5 Band Snatches
2×10 Dislocates
2×5 Tables
10x Half-Bridges + 2x(5-10s) Full Bridges
Hip Mobility Series, 3 each side (Lunge + Spider + Spinal Twist + Cossack Squat)
3×10 Goblet Squat, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
In teams of two…
100-75-50
100x Calories, any machine +
100x Thrusters @ 45/35 +
100x Burpee/Bar Hops (BBH) +
75x Calories, same machine +
75x Thrusters @ 75/55 +
75x BBH +
50x Calories, same machine +
50x Thrusters @ 95/65 +
50x BBH
M.E. Calories in the time remaining
40 minute cap
OR
In teams of three…
100-75-50
100x Calories, any machine +
100x Thrusters @ 65/55 +
100x Burpee/Bar Hops (BBH) +
75x Calories, same machine +
75x Thrusters @ 95/65 +
75x BBH +
50x Calories, same machine +
50x Thrusters @ 115/95 +
50x BBH
M.E. Calories in the time remaining
For time
40 minute cap
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Sometimes you're the hammer and sometimes you're the nail.

Sometimes you’re the hammer and sometimes you’re the nail.