PLEASE DRIVE SAFELY, NINJAS!
Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-ups & Ring Dips
Work through the following sets of Strict Pull-ups/Strict Dips on :90 intervals.
Every :90 x 7 Rounds
7-6-5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
7-6-5-4-3-2-1 x Strict Ring Dips, Static Dips (matador), Banded Static Dips
Notes:
- Athletes may scale reps up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work.
- Emphasis is on the strict execution of reps, break up sets as needed.
Post scores to comments.
“Pinto Beans”
Complete for time
2 x Bear Crawl + Run
***3 Rounds of***
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)
Rest 1:00
2 x Bear Crawl + Run
**2 Rounds of**
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)
Rest 1:00
2 x Bear Crawl + Run
*1 Round of*
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)
Notes:
- Score total time minus two minutes of rest.
- Scaling for Knees-to-Elbows will be 1:1 for Hanging Knee Raises or V-up based movements on the floor.
- Additional training points of performance will be covered during the whiteboard brief.
Post scores to comments.
