Warm-up Drills
I. Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility
Impact/Focus: Rope Climbs, Skill & Drills, Wall Walks
5 Rounds, alternating minutes between the following tasks, each movement is allotted one minute to partition workloads or stop and rest once tasks are complete.
5 Rounds alternating between the following:
1:00 x Rope Climbs (1-3 reps)
1:00 x Wall Walks, Handstand Walks or Handstand Hold (1-3 reps)
1:00 x Double/Single-under Warm-up Sets/Skill Efforts (25-40 reps)
Post scores to comments.
“Norf”
5 Rounds for time
50-40-30-20-10 x Double-unders
15-12-9-6-3 x Push-ups
15-15-15-15-15 x Slamball
Notes:
- Scale intensity by capping work efforts per movement or substituting according to options covered during the whiteboard brief.
- Single-unders are 2:1 for reps today.
- Rx+ may go 75-60-45-30-15 reps for Double-unders, 25-20-15-10-5 x Ring Push-ups or Dips & Jumping Slamball at the same rep volume.
Post scores to comments.
