Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Ring Dips & Jump Rope Skill Sharps
Complete the following Ring work & Double-under Skill training for the following intervals.
5 Rounds, on the 2:30 of
5,7 or 10 reps per round x Ring Dips
+
Double-under Skill Task (*see below)
Notes:
- Additional points of performance, range of motion objectives, and scaling will be covered during the whiteboard brief.
- Scaled Movement Task options: Ring Support Holds & Scaled Dips, Push-ups + Static Hold of Core via L-sit or Plank holds.
- Jump Rope Skill Tasks options: 1. 10,15,20,10 x Double-unders or 2. 3-6-9-12-9 after completing the Ring Dip workload.
Post scores to comments.
“Slambunctious”
Complete for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Push-ups
30-25-20-15-10 x Slamball
Notes:
- Athletes should scale the jump rope efforts to :90 to 2:00 for the biggest set;
- additional guidance on navigating today for an efficacious yield on the Double-under/Jump Rope Skill sets.
- Range of motion and additional points of performance will be covered during the whiteboard brief.
- Rx+ 75-60-45-30-15 x Double-unders.
Post scores to comments.
