1.20.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Jog 600m (2 laps)
Then:
10x Iron Cross Kicks 
10x Tuck-to-Straddle
2×5 Tables
10x Cat-Camel
10x Fire Hydrants, each
10x Scorpion Kicks
2×5 Push-ups, sit back on heels between sets
15m Lunge + Hip Hinge Stretch 
15m Calf Walk, balance for 2 sec each
2×5 Tuck Jumps
2×3 Strict, Dead-Hang Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of three…
P1 5-10-15-20yd Suicide 
P2 Rest
P3 Rest
A new round starts every 90s
7 rounds each player
Then:
EMOM x 21
1st minute – 200/150m Row or Ski Erg
2nd minute – 10x Alternating DB Snatches, AHAP
3rd minute – 20s Bent-Arm Hang from Pull-up Bar
Then:
Cool Down

 

 

STRENGTH
3×5 Koji Bench Press, to warm-up (use dowel rod)
Then:
4×5 Bench Press, across
Between sets 100m ALL-OUT Ski Erg
Then:
10-Minute BB Z-Press Challenge @ 45/35#
6-8 reps every 30s for 10 minutes
Then:
Cool Down

 

 

 

CROSSFIT
“Girls Gone Wild”
Minutes 0-8 “Fran”
21-15-9
Thrusters +
Pull-ups
Rest 2:00 minutes
Then:
Minutes 10-18 “Diane”
21-15-9 
Deadlifts +
HSPUs
Rest 2:00 minutes
Then:
Minutes 20-45
“Tiff”
1-mile run “buy-in”
Then:
AMRAP for the remainder…
11x C2B Pull-ups +
7x Hang Squat Cleans @ 155/105 +
7x Push Press @ 155/105
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

“Warming up” with suicides on the turf. I like using jumps, change of direction, and sprinting to prime the pump.

It was a war zone in here at 5:30am.

Anchor it down for the big boys.

6-8 presses every 30s for 10-minutes. Whatever rep range you choose make sure you can complete it within 10s to give yourself a chance to make it the entire 10-minutes.

Richard resting stoically.

The first time the guys unracked the dowels loaded with Kettlebells they literally almost dropped them it was so unexpectedly unstable. It’s awesome to watch the nervous system adapt. They actually ended going up in weight each set.