Tuesday 09.21.2021

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Warm-up Drills
I. Jump Rope x 50-40-30-20-10 reps (single-unders)
II. Dynamic Series
III. Mobility Drills

For time

Double-unders x 50-40-30-20-10
Ring Push-ups x 25-20-15-10-5
Slamball (40,30/20,12lbs) x 25-20-15-10-5

Notes: Scaling and Rx+ challenges will be covered during the whiteboard brief.

Post scores to comments.

“CFE: Time Trial & Pacing”
Warm-up x 250m Row w/1:00 rest
Time Trial x 500m Row w/1:00 rest
6 Rounds of 1:00 work x :20 rest
*Hold plus ten, at same pace, or minus ten seconds from the 500m time trial.

Post scores to comments.

Samy Daghir

1 thought on “Tuesday 09.21.2021”

  1. “Chilled”
    20:42 (sub ring push ups for dumbbells placed vertically for full depth + 10 lbs slam ball)

    “CFE: Time Trial & Pacing”
    1,307m total
    1 – 231 m
    2- 222 m
    3 – 208 m
    4 – 214 m
    5 – 219 m
    6 – 213 m

    Notes: Working on push up form cause it’s still strange looking. Don’t have rings available so I used dumbbells in place of them. Placed them vertically so I could drop lower than my hand placement. 10 lbs slam ball I don’t feel did much for me unfortunately that’s all they have. Would have preferred a 20lbs. Double unders are relatively the same. Most unbroken was 12.


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