Warm-up Drills
I. Row 2:00
II. Dynamic Mobility
Tall Duck Walk
Bear Crawl
Inchworms
Spider Man Lunges
Pike Walk
Lateral Lunges
III. Scorpions & Yoga Poses
IV. Mobility Drills (Band, Rig, Wall, lax ball mash)
Impact/Focus: Ping Pong Diane EMOTM
Complete the following EMOTM alternating tasks on the Odd and Even minutes as sown below. There are 6 intervals of each movement for 12 minutes of total work
12:00 of alternating EMOTM as follows:
Odd Minutes: 7 x Handstand Push-ups
Even Minutes: 7 x Deadlifts (225/155lbs)
Notes:
- Scaled Handstand Push-up work assignments today are Stinkbugs or Handstand Kick-ups with a static hold for time.
- Scale weight on the deadlifts as necessary.
Post scores to comments.
“Octothorpe”
Complete as many Rounds/Reps as possible in one cumulative score
Rx Training
3 Rounds of
5:00 AMRAP x 1:00 Rest
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Rx+ Training
3 Rounds of
5:00 AMRAP x 1:00 Rest
1 x Rope Climb
5 x Handstand Push-ups
12 x Pistols (6 per leg, alt.L+R)
Notes:
- Begin each AMRAP where the previous one halted during the rest interval.
- Scale Pull-ups as necessary to banded Pull-ups or Ring Row for today.
- Push-up progressions will be put in place for athletes during today’s training.
Post scores to comments.
Octothorpe: 10+8 (green band, squat to bench)
Ping Pong Diane EMOTM: Rx
“Octothorpe”: 7+1 Rx+
“ Ping Pong Diane EMOM”: 7 SBs + 165# DLs
“Octothorpe”: 13 Rx
Ping Pong Diane 7/7 @ 155#, last two rounds 5/5
Octothorpe: 8 + 4 RX