Warm-up Drills
I. Row 500m
OR… Spikeball!!
II. Dynamic Drills & Yoga Series
III. Mobility
“Pokey Bruiser”
2 x Rope Climbs
100ft x “Low” Bear Crawl
20 x Knees-2-Elbows
20 x Squat Jumps (from med.ball to triple ext)
20 x V-ups
20 x Burpees
20 x Ring Row
20 x Wallball (20/14lbs)
20 x GHD Sit-ups
20 x Medicine Ball Cleans
Notes: Scaling overview on movements below.
L2: Rx (rope climbs begin supine on the deck)
L1: Substitute 4 x Knotted Rope Climbs or 6 x Pulls to standing when scaling Rope Climbs. Knee Raises or Supine Leg Raises scaled for Knees-2-Elbows are 1:1 for repetition assignments.
GHD Sit-up scaling is 1:1 to Modified ROM GHD Sit-ups or Abmat Sit-ups.
Post scores to comments.
Skill Development: Turkish Get-ups
Warm-up as needed before selecting a light to moderate weight kettlebell (ie. 24/16kg) and completing the following gauntlet of max repetition intervals. Alternate sides per repetition during each work period.
1:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
3:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
1:00 x TGU Max Rep
Post total repetitions completed to comments.
“Pokey Bruiser”: 17:40 Rx
8:36 Rx.
26 @ 24 kg.
Pokey Bruiser: 12:33
12 ring rows
Bear crawl
Supine leg raises
Squat jumps
V ups
18 inch box jumps
Ring rows
Med ball clean and toss
Ab mat sit-ups
Med ball cleans
All the biking: 88 calories