Thursday 06.29.2023

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CHECK IT OUT YALL!!! GRANT MASTER FLEX EXECUTING A FUNDRAISING RAPPEL LIKE WOAH!!! YESSS!!!! (must be local paparazzi also pictured dangling nearby…)

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
(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.

Samy Daghir

1 thought on “Thursday 06.29.2023”

  1. 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


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