1.10.17 Training Session (1)

 

GENERAL FITNESS
Warm-up:
Jog 800m
Then:
Throw Medicine Balls, various
2×5 Band Snatches
2×5 Weighted Dislocates
2×5 Tables + Rocks 
15m Lunge + Hip Hinge Stretch, slow
3×10 H2H KBS
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
Box Stretch
Then:
Conditioning:
In teams of two against a 40-minute clock:
0:00 – 8:00:     2000m Ski/Row or 
8:00 – 16:00:   P1 does 20x KBS, P2 does 10x Burpees, switch then both players run 200m – 3 team rounds
16:00 – 24:00: 1500m Ski/Row or 
24:00 – 32:00: 120x Box Jumps. Player not working must do a KB Goblet Hold (coach chooses load).
32:00 – 1000m Ski/Row for time
Score = 1000m Row/Ski 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Wide-Supinated Grip Pull-ups.

Create momentum however you must.

One player jumps, the other holds.

It was a good one.

The only thing you should leave behind is the product of your effort.