Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Row & Medicine Ball Cleans
7 Rounds, each vs. a 2:00 Running Clock
Row 250/200m
Immediately upon finishing the Row perform:
10 x Medicine Ball Cleans (20/14lbs)
*Time remaining is earned Rest Time.
**Build pace to max effort, reference :40 x :20 interval training to establish a target metric for efforts.
***Rx+ 10 or more reps, unbroken, touch and go.
Post scores to comments.
“Lil K-Cup”
8 Minute AMRAP of
10 x Wallball (20/14lbs)
5 x Burpees
Notes: After working the redline of effort and slugging through a Foundational Movement like the Medicine Ball Clean primes for this 8 minute sprint test; regarding transference of movement priorities from the Medicine Ball Clean to the Wallball as well as finding the best pace possible to max the score across Burpee sets.
Post scores to comments.
