1.17.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
800m Jog
Then:
Throw Medicine Balls, various
Then:
2×5 Band Snatches
2×5 Weighted Dislocates
15m Lunge + Hip Hinge, slow!
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee + Vertical Jump each rep
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of two, “You go, I go” format
35′ AMRAP
12 Calorie Sprint, any machine +
12x Burpee/Pull-ups +
300m Run 
12x KB Thrusters, AHAP
Record total reps. One round = 336 reps
Then:
Cool Down

 

 

STRENGTH
2×6 (per side) Single-Leg RDLs to warm-up
Then:
6×2 Dead-Stop Deadlifts, climbing
Then:
3×6 BB Bent-Over Rows
Then:
3×8 KB Rack reverse Lunes, AHAP
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Hip Hinge.

Find the bar and go get it.

Ashley and Marissa grinding it out on the Air Assaults.

Scorekeeping.

Today’s challenge.

John with the solid finish. The Kettlebells are awkward and cumbersome…perfect.

Go hard or go home.