Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Turkish Get-ups, DB Thrusters & DB Snatch
Warm-up x 2-3 sets of each movement, then…
Triple Alternating EMOTM of
Every 1:00 x 12 Rounds (minutes) total work through the following
1:00 x 2-4 x Turkish Get-ups
1:00 x 5-10 x 1-arm DB Snatch
1:00 x 5-10 x 1-arm DB Thruster
Notes: Climb weight as able across Turkish Get-ups & 1-arm Dumbbell Movements. Movement points of performance and practice will be the priorities of the day for newer athletes. Bring the lumber for this one, Ninjas.
Post scores to comments.
“Sharks & Aligators”
7:00 AMRAP of
14 x 1-arm Dumbbell Thruster (7L+7R)
7 x Burpees
Rest 1:30
7:00 AMRAP of
14 x 1-arm Dumbbell Snatch (7L+7R)
21 x Mountain Climbers
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
