Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills
III. Mobility
Impact/Focus: Devil’s & Dumbbells Snatch Complex
Movement Instruction + Warm-up sets and reps
Then…
7 Rounds, on the :90 of the following Dumbbell Complex outlined below.
Every Round the athletes completes the complex with the Dumbbell on each arm/side.
Climb weight as able.
1 x 1-arm Dumbbell Devil’s Press
1 x 1-arm Dumbbell Dumbbell Snatch
2 x 1-arm Dumbbell Overhead Walking Lunges
Notes: Movement scaling, substitutions, and frisky upgrades will be covered during the whiteboard brief.
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“Splish Splash”
3 Rounds for time of
Row 500m/400m
15 x V-ups
15 x Devil’s Press (Bumper Plate: 45/35lbs)
15 x Reverse Burpees (Jump to Bumper Plate)
Notes: V-ups scale to Tuck-ups at 15 reps or Hollow Rocks (2 counts) at 30 reps. Devil’s Press Bumper Plate weight is scalable as needed. Rx+ would be three rounds at 500m @ 15 reps respectively… Toes-to-Bar for the V-up movement, and Reverse Burpee into a Jumping Pull-up in place of jumping to the Bumper Plate. As needed 500/400m Rowing = .65/.52 mi Bike. Full smash mode, freaks.
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