Tuesday 08.29.2023

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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility

Impact/Focus: Gymnastic Skills & Drills Intervals
Every minute on the minute athletes will alternate between the two tasks shown below.

5 Rounds of 1 minute 30 second intervals per the following:

1:30 x Handstand Skills, Drills, Holds or Walks
1:30 x Front Scale (4-6 per leg) + Back Scale (4-6 per leg)

Even Minutes: 20 to 30 seconds of Handstands or Kick-up Practice

Post scores to comments.


“The Freneticist”
For time vs. an 18:00 time cap
30 x Handstand Push-ups
40 x Slamball or 80 x Hammer Strikes
50 x American KB Swings (24/16kg)
60 x GHD/Abmat sit-ups
70 x Burpees

Notes: Scaling for volume would be 10-20-30-40-50 reps respectively; substitution movement options will be Scaled HSPU’s, Stinkbugs and Dumbbell Push Press at 1:1 reps. Additional points of performance will be covered during the whiteboard brief. Compare to scores from “A Classic Romp” via training from 05.12.2023. Link found HERE.

Post scores to comments.

Samy Daghir

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