Tuesday 12.22.2020

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Air Squat
7 x Supermans
10 x Snow Angels
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: GHD Sit-ups & Hip Extensions EMOTM
Today we will be working on progressions for both the GHD Sit-up & Hip Extensions. Points of performance for training these movements as well as their benefit and function in a broader sense for fitness development will be reinforced throughout.

Every minute on the minute execute the sets/reps/drill assignments as follows; quality of movement is paramount.

Odd Minutes: 1,3,5,7,9

I. 20 x Hollow Rocks
II. :10 seconds x Isometric GHD Sit-up Hold (@ parallel to deck)
III. 10 x Half/Modified ROM GHD Sit-ups
IV. 8-12 x GHD Sit-ups

Even Minutes: 2,4,6,8,10

I. 10 x Supermans (w/ :02 hold at top)
II. :10 seconds x Isometric Hold Hip Extension
III. 10 x Half/Modified ROM Hip Extension
IV. 8-12 x Hip Extensions


  • Points of performance will mirror across both movements as an intention in training the athlete to maintain a neutral spine while engaging the primary movers of the hip. Each exercise develops ability to move through…
  • Flexion with GHD Sit-ups; the coming together of the two halves of the body at the hips and
  • Extension with Hip EXTENSIONs; the opening of the upper and lower body at the hips.

Post training to comments.

“Roman Scourge”
For time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Push-ups
25-20-15-10-5 x Abmat Sit-ups


  • Scaling to single-unders today will be 90-75-60-45-30 reps per round respectively.
  • Rx+ would be unbroken Double-under sets and Deficit or Clapping Push-ups.

Post scores to comments.

Samy Daghir

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