July 23rd Training Session

Jeff and Kim joined us today, and each new day brings a new (and equally challenging) training session.

Let's get down to it!
We started off with shuttle runs. Two markers were placed on the field (with the end of the field being the third). We ran to the first one and back, then tagged the next person in line. This continued through the next two markers and really got a good sweat going. We were going at about 70-75%.
The same basic drill was then performed again, but this time we used athletic skipping instead of running. The sweat really started to pour!
After that warm up we worked on boxing combinations. New, unfamiliar combinations were worked in sets of ten, followed by punching at various speeds. We always keep an emphasis on proper form and learning how to generate the most amount of power possible.
Moody then lead us over to the brick wall, where we performed twists with the tornado ball. As always, the ball has to touch both sides of the wall for one rep. 30 reps were performed for multiple sets. This was Kim's first time with this drill and she did awesome!
Wall ball was next, and we each worked 20 wall ball shots, again for multiple sets.
Next it was over to the climbing equipment, where we did a pull-up tutorial. It was Kim's first time working with pull ups, so with a little assistance from Moody we started her 'greasing the groove' process. You'll be out pulling us all in no time, Kim!
I worked with Jeff and taught him how to perform windmill pull ups and, for lack of a better term, pulls across. Both work the upper back in very unique ways, different from traditional pull ups. Other drills done in this section of the workout included knees to elbows and windshield wipers. Very challenging for even a well-conditioned mid section.
Then we performed a mini circuit. 5 hammer pull ups, immediately followed by 5 dips. We did this circuit 5 times. During this time Kim worked on upper body strength exercises taught to her by Alayna. Even when she's not there her presence is still felt!
We finished off the workout with three 2 minute rounds of boxing. The first and third rounds were straight combos, while the second round was all defense and body shots. Did I mention we did it moving up a hill?? Always fun to mix things up a bit! The body never knows what's next!
We finished things off with a couple more sets of knees to elbows.
This was an intense session, run with very little equipment. I'm sure we were all feeling it that night!