6.9.17 Training Sessions (3)

 

GENERAL FITNESS
2 rounds to warm-up:
20x Lunge +
15x KBS +
10x Goblet Squat +
10x Push-ups +
3-5x Strict Pull-ups
Then:
In teams of two, alternating rounds against a 40 minute clock…
20/16 Calorie Ski (1′ cap) OR 25/15 Calorie Assault Bike (1′ cap) +
Rope Climbs (the difference between the calories you did and the calories you need)
For example, if a female gets 10 calories on the Ski Erg they immediately perform 6 Rope Climbs.
Players switch after Ski or Assault Bike interval
At 25 minute mark…
140x KB Deadlifts (70/53) +
600m Sandbag Shuttle (coach chooses load) +
300m Sprint
Then:
Cool Down

 

 

 

STRENGTH
Couch Stretch and Squat-Specific Mobility
Then:
Back Squat E2MOM
0-10: 8 reps, athlete chooses load
10-20: 6 reps, athlete chooses new load
20-30: 3 reps, athlete chooses new load
Then:
10x DB Reverse Lunges +
10x Strict Press, same DBs
4 sets, climbing
Then:
Cool Down

 

 

 

CROSSFIT
In teams of two…
200 Calorie Row +
50x RMUs +
150 Calorie Row +
100x HSPUs +
100 Calorie Row +
30x Rope Climbs
40′ AMRAP
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS