07.21.2015

“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”
–Peter Doskoch

Warm-up Drills
I. Speed Rope
II. Mobility

Impact/Focus: American KB Swing Work Capacity
Complete as many reps as possible during each work interval
4 Rounds of
1:00 x American KB Swings (Heavy)
0:30 x Rest
Then…
4 Rounds of
0:30 x American KB Swings (Heavy)
0:15 x Rest

Post reps/weights to comments.

“Frumious Bandersnatch”
51-41-31-21-11 reps for time of
Double-unders
Ring Push-ups

Notes: Athletes that are not yet able to execute 30 x Push-up reps will be subbing traditional Push-ups for the Ring Push-ups. Scaling options will be available for Double-unders as a 3:1 Single-under conversion or a skill based Double-under substitution. Details will be available in class. Get-some, freaks.

Post times to comments.

Skill Development
21-15-9 for quality/practice of
Hip & Back Extension
GHD Sit-ups

Notes: See the linked video HERE for a short video demonstrating the differences between Back Extensions, Hip Extensions, and Hip & Back Extensions. These three movements will be making a more regular appearance as our crew becomes better acquainted with the names and movement points of performance for proper execution.