Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility
Impact/Focus: Athlete’s Choice Test Metrics
Establish a new rep record/strength benchmark based on the options relative to our Paleo Challenge test metrics.
“Nana’s Snoring Marshmallow”
Complete as many Rounds/Reps as possible in 7:00 of
3/2/1 x Power Clean (135/95lbs)
10 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
5/3/1 x Deadlift (275/185lbs)
10 x Wallball (20/14lbs)
20 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
10 x KB Swings (32/24kg)
10 x Wallball (20/14lbs)
10 x Double-unders
Notes: Round one would be 3 Power Cleans, Round two would be 2 reps of Power Cleans, Round three would involve one rep, upon reaching Round Four the rep count begins again at 3. Deadlifts work through an identical progression.
Post scores to comments.
Skill Development
Complete the following
6 Rounds (:15 on x :45 rest) of L-sit
Rest 1:00
Then…
In as few sets as possible:
75 x GHD Sit-ups/Abmat Sit-ups (Anchored)
Nana’s Snoring Marshmallow” (11.13.2012) (MOD)
Round #1=3-20 Singles/ #2=3-10 Singles/ #3=3-10 Singles
Complete as many Rounds/Reps as possible in 7:00 of
3/2/1 x Power Clean (10#DB’s)
10 x Slamball (20#)
60 x Single-unders
Rest 2:00, Then…
“Nana’s Snoring Marshmallow”
Complete as many Rounds/Reps as possible in 7:00 of
5/3/1 x Deadlift (45#)
10 x Slamball (20#)
40 x Single-unders
Rest 2:00, Then…
Complete as many Rounds/Reps as possible in 7:00 of
10 x KB Swings (15#)
10 x Slamball (20#)
20 x Double-unders