Thursday 01.14.2021

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Russian KB Swings
7 x American KB Swings
7 x Push-ups
10 x Hollow Rocks
III. Mobility (armbar & shoulder complex)

Impact/Focus: Turkish Get-ups
Every :75 seconds for 10 Rounds total complete 1-3 repetitions per side of the following

2 to 6 x Turkish Get-ups (1 to 3 reps per side, alternating)


  • Movement learning and practice may be assigned as Snatch to Reverse Turkish Get-up among other methods of scaling to reinforce confidence and ability development.
  • At the most basic level the intention of training here could also be applied with 1-2 reps per round of Over-Under a bench or obstacle (ie. a composite movement profile that combines multiple aspects of strength development all our athletes have been working on).

Post scores to comments.

“Cannonball Run”
Against a 15:00 Time Cap complete five rounds of the following for time
100 ft x Bear Crawl
200 ft x Indoor Suicide Sprint
10,15,20,25,30 reps x American KB Swings (24/16kg)
10,15,20,25,30 reps x Box Jump Overs (24/20”)


  • There and back style for the Bear Crawl and Indoor Sprint format (50ft lengths of the room).
  • Scale Swings to a lighter weight or Russian style as necessary.
  • Adjust box jump heights to maintain the integrity of the trained movement.

Post scores to comments.

Optional Post Training ROMWOD, Time Permitting.

Samy Daghir

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