12.20.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
5/5x Quad Stretch + Reach 
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
Conditioning:
In teams of two…
Partition work as you see fit
5′ AMRAP – Calories, any machine
5′ AMRAP – BB Hang Clean and Press/Jerk @ 115/85
5′ AMRAP – Burpee/Bar Hops
3 continuous rounds (45 minutes)
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

You can only soar is you’re willing to jump.

Dip and drive.

A brief rest at the top.

The pain of effort or the pain of regret. The choice is yours.