Wednesday 05.24.2023

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

Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.

I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.

II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.

III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)

Notes:

• Complete each rung on the ladder unbroken before moving on.
• All the way up and down is a complete evolution.
• Scale to three fails per rung before moving onto the next task.

Post rounds completed to comments. If an evolution was completed, post time completed.

“Invertolution”
8 minute AMRAP of
8 x Handstand Push-ups
10 x Toes-to-Bar
20 x Dumbbell Walking Lunges
(Low Carry@50/35lbs)

Rest 2:00

8 minute AMRAP of
8 x Burpees
10 x V-ups
50ft x Bear Crawl
or
15ft x Handstand Walk

Notes: Score each AMRAP separately. Get some, Ninjas.

Post two scores to comments.