Thursday 04.01.2021

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Warm-up Drills
I. Coach’s Choice or
Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: Rope Climbing & Handstand Skills
Select from the following movement and skill assignments per the interval training scheme shown below.

Every minute on the minute (EMOTM) for 10 to 12 Minutes total work through the following

Odd Minutes: 1,3,5,7,9,11 x
I. Rope Climb x 1-3 reps
II. Ring Row x 10 reps

Even Minutes: 2,4,6,8,10,12 x
I. :20 to :30 seconds x Handstand
(against wall via Kick-up or Wallwalk)
II. 3-5 x Handstand Push-ups
(strict, kipping, defecits as individually applicable)
III. Handstand Walk 15 to 25 ft
(5ft = 1 rep)

Notes: Select from the options for each of the above movement tasks per Odd/Even minutes.

Post scores to comments as total work accomplished per movement.

“Fools Rest”
5 Rounds for time

30/21 x Kcal Row
20 x Dumbbell Overhead Walking Lunges (2×35/20lbs)
12 x Burpees
*Rest :30 seconds between rounds.


  • There will be an 18:00 time cap on today’s workout.
  • Scores are in total time to complete or rounds/reps @ 18:00 (rest is included in total times).
  • Rx+ scales up to 50lb Dumbbells and Burpees become a Dumbbell Burpee Deadlift with 2 x 50/35lbs.
  • Utilize the brief rest periods to reset for maximal intensity & work output during each round’s effort.

Post scores to comments.

Samy Daghir

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