Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example: 2-3 Rounds of 2 x Shuttle Runs or Row 250m + 5 x Push-ups + 10 x Light AKB Swings
Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight.
6 Rounds, on the 2:30 of
Overhead Squat x 5-5-3-3-1-1
Post scores to comments.
“Spherical River”
For time vs. a 15:00 time cap
Row 500m
15 x Overhead Squat (95/65lbs)
15 x Pull-ups
Row 400m
12 x Overhead Squat (95/65lbs)
12 x Pull-ups
Row 300m
9 x Overhead Squat (95/65lbs)
9 x Pull-ups
Row 200m
6 x Overhead Squat (95/65lbs)
6 x Pull-ups
Notes: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
