Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups (CFGS)
10 x Squat Jumps
10 x Inchworms
10 x Burpee Broad Jumps
III. Mobility
“Peer pressure is a %&^$!”
Encumbered Relay Run (Sandbag)
Rest 1:00
1:00 Max Reps x Tire Flips + Bounds
*Athletes Immediately Swap Movements and Continue…
1:00 Max Reps x Tire Flips + Bounds
Post scores to comments.
“Team Survival: Work Capacity”
In teams of two athletes work through the time trials x reps below. Teams will proceed until sets are no longer able to be completed within the time allotted.
Against a Repeating 1:00 timer:
A1 – Bumper G2OH x 20-21-22…
A2 – Rest
Against a 1:00 Running Clock:
A2 – Bumper G2OH x 20-21-22…
A1 – Rest
Against a 1:00 Running Clock:
A1 – Burpees x 10-11-12…
A2 – Rest
Against a 1:00 Running Clock:
A2 – Burpees x 10-11-12…
A1 – Rest
Post scores to comments.
Team of Tomas Beedy and Chase
“Peer pressure is a _____.” (04.05.2013)
Encumbered Relay Run (70lbSandbag) 2:09 Damn it Thomas 3 G2OH!
Rest 1:00
1:00 x Reps Tire Flips + Bounds (Each Athlete does 1) 10 reps
*Athletes Immediately Swap Movements and Continue…
1:00 x Reps Tire Flips + Bounds (Athletes Switch Movements) 9 reps
“Team Survival: Work Capacity” (04.05.2013)
Tomas – 5 rounds = 110 G2OH and 60 burpees 20:00 cap
Great job Tom!
~Chase