Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.
Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility
Impact/Focus: Flight Simulator(s) vs 12:00 Cap
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 12:00 Incentive Time Cap.
I. Scaled Single-unders x
5-10-15-20…45-50-45…20-15-10-5
II. Scaled Double-unders x
5-10-15-20-25-30-25-20-15-10-5
III. Rx Double-unders x
5-10-15-20…45-50-45…20-15-10-5
IV. Rx+ Double-unders x
10-20-30-40-50-60-70-60-50-40-30-20-10
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.
Post rounds completed to comments.
“Wax Paper Airplanes”
12:00 AMRAP of
10 x Devil’s Press (50/35lbs)
15 x V-ups/Toes-to-Bar
50ft Bear Crawl
or
25ft HS Walk
Post scores to comments.
“Flight Simulator(s) vs 12:00 Cap”: 25⬆️
“Wax Paper Airplanes”: 3+3 25%
Flight Simulator(s): 10:29 (scaled dubs)
Wax Paper Airplanes: 3 rounds(v-ups/20#)