Warm-up Drills
I. 2:00 x Jumprope Singles or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Ropes & Rings
Set-up for the following interval work and complete for quality:
5 Rounds of :30 work x :30 rest
Jumprope
(Jump rope Basics: Running in Place, Singles, Doubles & Crossovers)
5 Rounds of :20 work x :40 rest
L-sit Holds
(Floor L-sits, Parallel supports, & Rings)
5 Rounds of :20 work x :40 rest
Ring Row x Max Reps (strict)
Post scores to comments as totals per movement (reps, time, reps).
“Deu Good Eggs”
7:00 AMRAP of
30 x Double-unders
10 x Knees-to-Elbows
Rest 2:00, Then…
5:00 AMRAP of
21 x Double-unders
12 x American KB Swings (24/26kg)
Notes: Scaling and points of performance will be covered during the whiteboard brief. Let’s get soggy, Ninjas.
Post scores to comments.
Impact/Focus: Ropes & Rings
Singles, L sit, BB row
“Deu Good Eggs”
3+ 45 rope
3+ 9 squat
Notes: Rings unavailable for rows so BB subbed… Rope too long; singles & KB unavailable so DB squat weighted @30lbs