Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
“Gauntlet, Link”
In teams of 2-3 athletes…
VS 7:00 Time Cap
Score is time or total reps / 1 Partner works for reps + 1 Athlete hang from Pull-up Bar
14 Rounds (7 rounds per athlete) of
7 x Thrusters (75/55lbs)
7 x Pull-ups/Ring Rows
Rest 1:00
VS 7:00 Time Cap
Score is time or total reps / 1 Partner works for reps + 1 Athlete Bumper Hold Overhead (45/35lbs)
14 Rounds (7 rounds per athlete) of
7 x Power Snatch (75/55lbs)
7 x Bar Facing Burpees
Rest 1:00
VS 7:00 Time Cap
75 reps per athlete, switching as often as needed, complete for time or reps at cap, Parnter holds plank while teammate works
150 x Double-unders (20/14lbs)
150 x GHD/Abmat Sit-ups
Rest 1:00
VS 7:00 Time Cap
Switching as often as needed between the athletes working, complete max reps possible.
Wallball (20/14lbs)
Notes: Scaling, points of performance, individual & team based training intentions will be fleshed out during the whiteboard brief. Burn town, Friday, Ninjas… bring the lumber so we might send 2023 straight back to H3LL (with Love).
Post scores to comments.
