
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.
“Gauntlet”
4:00 AMRAP
Max Reps x Double-unders
Rest :30
8:00 AMRAP
I. Max Reps x Ring/Bar Muscle-ups
or
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.
Impact/Focus: Rope Skills & Gymnastic Strength
30xDU, 7x RR, Static Dips
“Gauntlet”
110 DU
Complete RR+Static Dips
6 rounds (40lbs KB swings)
Notes: no wallball available subbed for KB swings