Warm-up Drills
I. Run 800m
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility
Impact/Focus: Weighted Static Dips
Select weights for Static Dips from the following options:
Bodyweight x 1/.15/.25/.35/.50
Then… Work through the following performance limitation tests
5 Rounds, scored individually of:
Max Reps x Weighted Static Dips
Max Reps x Double-unders
Notes: Adjust weights between sets as necessary.
Post scores to comments.
“Brundisium”
Accumulate as many reps/lbs as possible in 12:00 of
1 x Rope Climb
5-4-3-2-1 x Front Squat (225/155lbs)
Notes: Every sixth Round begins the Front Squat sets over again at five repetitions.
Post scores to comments.
Weighted Dips Under Threshold
5 Rounds of:
Max Reps x Weighted Static Dips – 12 / 10 / 8 / 6 / 6 (25#)
Max Reps x Double-unders – 12 / 10 / 8 / 6 / 1
Brundisium – 9 Rds
Accumulate as many reps/lbs as possible in 12:00 of
1 x Rope Climb
Front Squat (5-4-3-2-1…Repeat) – 135 / 155 / 165 / 185 / 205