6.30.17 Training Sessions (3)

  GENERAL FITNESS Group Warm-up with Coach Chris, 8-10 minutes Then: E2MOM x 18 0-2: 20 Calorie Row/Ski OR 25/18 Calorie Assault Bike 2-4: 40x Wall Ball @ 20/14 4-6: Accumulate a 40s L-Sit Rest fully Then: 15′ AMRAP 4x Deadlifts, AHAP + 8x Burpee/Bar Hops...

6.29.17 Training Sessions (2)

  GENERAL FITNESS Locomotor Warm-up, 5-8 minutes One every 10 minutes 750m Row/Ski or 900m Run + 60x Wall Ball @ 20/14 + 10x Strict Pull-ups OR 4x Rope Climb 750m Row/Ski or 900m Run + 12x Wall Walks (chest to wall and back to floor) + 10x Strict Pull-ups OR 4x...

6.28.17 Training Sessions (3)

  GENERAL FITNESS 2×5 Weighted Dislocates, slow Then: 4×10 KB Push Press, climbing Hold final rep overhead for 15s Then: Each player needs two pair of Kettlebells, two heavy, two light 10x Double KB Snatch (the heavier bells) + 5x Double KB Bottoms-up...

6.27.17 Training Sessions (2)

GENERAL FITNESS In teams of three… 120x KB Deadlift “buy-in” (Coach chooses load) Then: 360 Calories, any machine P1 Work for 1:00 minute P2 KB Deadlift Hold at the top for duration of P1’s turn P3 15x HR Push-ups Then: “Cash out” with 120x Burpee/KB Hops...

6.26.17 Training Sessions (3)

  GENERAL FITNESS Warm-up: Around-the-World Planks (3 diaphragmatic breathes in each position) 2×5 Dislocates (overhand, reverse grip) Then: 3/3 Mountain Climber Step-ups + 5x Tables + 10x KBS + 10x Goblet Reverse Lunges + 3-5x Strict Pull-ups Then:...