10.7.17 Training Sessions (2)

 

GENERAL FITNESS
Locomotor “Warm-up”
In alternating fashion…
1. 15m Lunge
2. 15m Lunge + 15m Reverse Lunge
3. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl
4. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl + 15m Reverse Bear Crawl
5. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl + 15m Reverse Bear Crawl + 15m Burpee/Broad Jump
6. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl + 15m Reverse Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Crab Walk
Then:
4 rounds of DB “DT” + 20x Wall Ball + 250m Run
3 rounds of DB DT + 30x Wall Ball + 500m Run
2 rounds of DB DT + 45x Wall Ball + 750m Run
DT = 12x DB DL + 9x Hang Power Cleans + 6x STO
Then:
Cool Down

 

 

 

STRONGMAN
In teams of three…
1-Mile Farmer’s Carry (use Farmer Bars)
Male teams @ 115# each hand
Female teams @ 75# each hand
Each drop/transition = 5x Team Burpees
For time
Then:
Cool Down

 

 

PRIMAL KIDS
Jog with coach
Then:
Dynamic Warm-up, 5 minutes (include band tears, dislocates, and mountain climber stretch)
Locomotor “warm-up”
In alternating fashion…
1. 15m Lunge
2. 15m Lunge + 15m Reverse Lunge
3. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl
4. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl + 15m Reverse Bear Crawl
5. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl + 15m Reverse Bear Crawl + 15m Burpee/Broad Jump
6. 15m Lunge + 15m Reverse Lunge + 15m Bear Crawl + 15m Reverse Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Crab Walk
Then:
Skill:
2x15m Inchworm Hollows (3 sec hold each)
3x20s Hollow Hold on Pull-up Bar
Then:
Strength:
4×10 KB Jefferson Squats, climbing
Then:
Conditioning:
EMOM x 12
1. 8x DB Squat Cleans
2. 6x Burpees (solid jump and clap)
3. 30s Bent-Body Hollow
Then:
Cool Down

 

 

 

PHOTOS

The key to success…unwavering focus.