2.2.17 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Glute Bridge Marches
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables 
2×5 Band Snatch
2×5 Weighted Dislocates
Hip Series, in-place:
3x Spider Stretch + Spinal Twist + Cossack Squat, each
Then:
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
In teams of two…
12 minute AMRAP #1
Alternating rounds and climbing the ladder as high as possible
P1: 100m Row Sprint + 1x Wall Ball on rig
P2: 100m Row Sprint + 2x Wall Ball
P1: 100m Row Sprint + 3x Wall Ball
P2: 100m Row Sprint + 4x Wall Ball, etc.
Rest 3 minutes
Then:
12 minute AMRAP #2
Alternating rounds and climbing the ladder as high as possible
P1: 5/3 Calorie Air Assault Bike Sprint + 1x Burpee/Box Step-up 
P2: 5/3 Calorie Air Assault Bike Sprint + 2x Burpee/Box Step-up
P1: 5/3 Calorie Air Assault Bike Sprint + 3x Burpee/Box Step-up
P2: 5/3 Calorie Air Assault Bike Sprint + 4x Burpee/Box Step-up, etc.
Rest 3 minutes
Then:
12 minute AMRAP #3
Alternating rounds and climbing the ladder as high as possible
P1: 100m Ski Erg Sprint + 1x KB Deadlift, AHAP
P2: 100m Ski Erg Sprint + 2x KB Deadlift
P1: 100m Ski Erg Sprint + 3x KB Deadlift
P2: 100m Ski Erg Sprint + 4x KB KB Deadlift etc.
Then:
Self-Care, 10 minutes

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A