Wednesday 04.27.2022

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Michelle and Reanna getting in some hammer strikes!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Flips, Jumps and Holds
Vs. a 12:00 clock, complete 5-6 rounds of the following movements:

A. 5 x Tire Flips (or 5-10 x Sandbag/Slamball Over Shoulder)

B. 10 x Tire Bounds or Box Jump Overs

C. :20 x L-sit hold

Post total number of rounds/movements completed to comments.

“Portion Control”

Timing each round individually, complete the following:

5 Rounds of:
20 x Thrusters (45/35 Barbell)
20 x Bumper Ground to Overhead (45/25 plate)
Rest 1:00

Example for scoring: If you complete Round 1 at 3:00, you would rest until 4:00 and start your next round. If you complete Round 2 at 7:13, that round would have a time of 3:13.

Post total time spent to comments. Bonus points for tracking individual round times and best round.


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