Our Holiday schedule featured 1 two-hour training block.
In any order you’d like, choose 2 or 3 pieces from the list below based on your week so far and training/ recovery plans for the weekend. Intersperse with mobility and rest.
10 minutes “Burpees from the bottom”
”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets.
2 Sled drag/ pull (15yd. each @ 1-1/2 BW)
2 minutes rest
”Drag” = forward, and “Pull” = backward. Alternate each trip.
1 Front roll + 1 max height vertical jump = 1 rep
2 Front roll + 2 360 sit-up = 1 rep
Goal today is achieving a quick, seamless transition from front roll into the next designated movement.
Pay attention to the details of each, and move fluidly throughout.
Weighted pull-up/ chin up:
5, 3, 3, 3, 1, 1, 1, 1, 1
Weight goes up each set (denoted by commas).
Rest as needed between sets (up to 1 minute).
Use up to 5 single lifts to reach new target weight.
100 Kettlebell swings (35lb. W, 55lb. M)