Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Bench Press
Warm-up with sets and reps as needed building to an intended starting weight for the following workload:
6 Rounds, On the 2:00
Bench Press 5-5-5-3-3-3
(Climb weight across sets as able)
Post scores to comments.
“Storming Beachheads”
For time
Row 1000m
Then… 3 Rounds of
30 x Box Jumps (20/16″)
20 x 1-arm DB Devil’s Press (50/35lbs)
15 x Toes-to-Bar
Notes: Scale the Box Jump heigh as needed or use box step ups as a movement substitute at 1:1 reps. Dumbbell weight may be scaled, Toes-to-Bar may be subbed as Hanging Knee Raises or Toes-to-Pole (1:1 for reps). Rx+ 24/20” Box Jump, 75/50lbs 1-arm DB Devil’s Press, and Strict Toes-to-Bar.
Post scores to comments.
