12.31.16 Training Session (1), Holiday Workout

 

GENERAL FITNESS
Warm-up:
800m Run
Then:
10x Iron Cross Kicks 
10x Scorpion Kicks
10/10x Glute Bridges
2×5 Tables
10x Half-Bridge + 2x Full Bridge
2×5 Band Tears / Snatches
2×10 Dislocates
8x Lunge + Hip Hinge Stretch
3×10 KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Conditioning:
In teams of three
400m team run “buy-in”
Right into…
One player works at a time
P1 35/35 Calorie Air Assault Bike Interval
P2 200m Heavy Bear Hug Sandbag Carry (4 lengths in the gym)
P3 40x Burpees
2 rounds each player. Rotate to next station when ALL players have completed their station.
Then:
400m team run “buy-in”
Right into…
P1 50x KBS @ 70/53
P2 200m Prowler Sprints (6 lengths)
P3 60x Sledgehammer Strikes onto tire
2 rounds each player. Rotate to next station when ALL players have completed their station.
Then:
400m team run “buy-in”
Right into…
P1 30/20 Calorie Ski Erg/Row
P2 200m BW Lunges (4 lengths in gym)
P3 10x Rope Climbs OR 30/20x Strict Pull-ups OR 40x Ring Rows
3 rounds each player. Rotate to next station when ALL players have completed their station.
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

First official workout in the new facility. It’s definitely different, but it feels like home.