Thursday 12.14.2023

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Emily & Lisa moving through reps of Medicine Ball Cleans, YESSSSS!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Jumprope (singles/run-in-place), Air Squat, Push-up, Hollow Rocks

Impact/Focus: Walkin’ Planks & Still Rings
Work through the following, alternating work/rest each minute per movement OR complete for quality open ended x objective number of rounds:

4 Rounds x 3:00 (1:00 per movement)
12:00 Running Clock x 4 Rounds for Quality

Task I.
5-10 x Weighted/Strict Ring Dips
+ Ring Support Hold to finish

Task II.
5-10 x Strict Knees-to-Elbows
Lateral Plank Walks (Bench) x 3L+3R

Task III.
10-15 x GHD Back Extensions


Rotate each movement from interval to interval until all 4 Rounds are complete. Either hold to 1:00 intervals to work/rest for each of the three movements or complete open ended vs. 12 minutes for Quality, attempting to complete 4 Rounds total.

Post training notes to comments.

“Split Personality”
AMRAP 8:00 of
10 x Toes-to-Bar
10 x Ring Dips
35 x Double-unders
(or 50 x Single-unders or 15 x Triple-unders)

Rest 2:00

AMRAP 6:00 of
7 x Toes-to-Bar
7 x Ring Dips
21 x Double-unders
(or 35 x Single-unders or 10 x Triple-unders)

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Post scores to comments.

Samy Daghir

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