Tuesday 11.07.2023

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Stu & Asjad getting after it, YESSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Rope Skills & Gymnastic Strength
4-5 Rounds vs a 12:00 Running clock, For Quality work through the following;

30-50 x Double/Single-under/Running in Place
3-7 x Weighted Pull-ups, Deadhang Pull-ups, Ring Row
3-7 x Ring Dips, Static Dips, Push-ups

Post scores to comments.

4:00 AMRAP
Max Reps x Double-unders

Rest :30

8:00 AMRAP
I. Max Reps x Ring/Bar Muscle-ups
II. 10-9-8-7-6-5-4-3-2-1 x
Ring Rows + Ring Dips

Rest :30

8:00 AMRAP
15 x Wallball (20/14lbs)
15 x Abmat Sit-ups

Post scores (reps, reps, rounds/reps) to comments.

Samy Daghir

1 thought on “Tuesday 11.07.2023”

  1. Impact/Focus: Rope Skills & Gymnastic Strength
    30xDU, 7x RR, Static Dips

    110 DU
    Complete RR+Static Dips
    6 rounds (40lbs KB swings)

    Notes: no wallball available subbed for KB swings


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