12.3.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
300m Jog
Then:
50x Alternating Supermans
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
2×5 Band Tears/Snatches
2×10 Dislocates
10x Half-Bridges + 2x (5-10s) Full Bridges
15m Lunge + Spider Stretch
15m Reverse Table Walk
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict, Dead Hang Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10′ AMRAP
P1 10/7 Calorie Ski Erg (seated, arms-only) 
P2 12x KB Deadlifts, AHAP
P3 Rest
Then:
10′ AMRAP
P1 200m Sprint (1oom out, 100m back) 
P2 5x Heavy Ball Slam + 5x Burpee
P3 Rest
Then:
10′ AMRAP
All three players working simultaneously 
5x DB Farmer’s Lunge + 5x Push Press, for distance
Males @ 2×30, Females @ 2×20
Then:
Cool Down

 

 

 

STRONGFIT
Work up to a max One-Arm BB Deadlift
Then:
Carry Medley
100′ Yoke + 100′ Sprint
100′ Farmer’s Carry + 100′ Sprint 
100′ Atlas Stone Carry +100′ Sprint 
For time
Rest fully, 3 sets
Then, Finisher:
3′ AMRAP
5x Burpee + 100′ Prowler Sprint
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

New spot. Same game.

New spot. Same game.