Thursday 02.11.2021

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Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Armbar Stretch and KB Floor Drill (postural)
IV. Scorpion Sandwhich & Mobility

Notes: Overhead Mobility Emphasis with Foam Rolling and Mobility Drills.

Impact/Focus: Turkish Get-up Intervals
Complete as many reps as possible, alternating between the left and right side, as able in each work interval as shown below.

5 Rounds of (2:00 work x 1:00 Rest)

Max Reps x Turkish Get-ups


  • Athletes may climb or adjust weights as they go, however, we are looking for a sustained work output with one moderate to challenging weight for reps today.
  • Dumbbells or Kettlebells are both good to go for this movement.
  • Slow is smooth, smooth is fast, ninjas.

Post scores to comments.

“Double Stack”
Complete for time vs 8:00
12-10-8-6-4-2 reps of
Sumo Deadlift High-Pull (95/65lbs)

Rest 2:00

Complete for time vs. 8:00
12-10-8-6-4-2 reps of
Reverse Burpees


  • Scale Toes-to-Bar as needed to Hanging Knee Raises or V-ups.
  • Rx+ Unbroken for all sets/reps with Inverted Burpees for a scale-up as well.
  • Weights would adjust to 95/65lbs for the Sumo Deadlift High-Pull.
  • If athletes finish the first segment in under 8:00 they may take additional rest time until the 10:00 mark before moving into part two, or they could rest 2:00 from the conclusion of part 1.
  • If unable to complete the workload within the time limit score the segment as reps completed and move into two minute rest period.

Post scores to comments.

Samy Daghir

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