Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Turkish Get-up :75 Intervals
Following an appropriate series of warm up reps: Complete two Turkish Get-up every :75 seconds for ten rounds total.
Every :75 seconds for 10 Rounds, climbing in weight
2 x Turkish Get-ups (1L+1R)
Post best TGU weight to comments.
“Seven-2-Five Kinda Day”
AMRAP 5 minutes of
Row 300m
15 x GHD Sit-ups
Rest 2:00
AMRAP 7 minutes of
Row 200m
12 x GHD Sit-ups
Post rounds and reps completed for each AMRAP to comments.
Skill Development
I. Coach’s Choice (time permitting)
88#.
2+290m • 4+4 Rx.
Turkish Get-Ups: 40# (45# xLeft Arm)
Seven-2-Five Kinda Day: 2+64m/3+10 Rx
No TGU’s.
“Seven-2-Five Kinda Day” : 2 + 143m/4
Turkish Get-Ups: 70# (L+R)
“Seven-2-Five Kinda Day”: 2+56m / 3+201 Rx’d