Friday 01.12.2024

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ZzzzzzzzzZAP! (The opposite of a nap…)

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Hip & Lower Body Mobility. There will be a ROMWOD option to finish with as a class today, time permitting.

Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance, build to a starting weight.

Vs. an 18:00 time cap establish a new Deadlift 1RM
Deadlift 1-1-1-1-1RM

Notes: Use as many sets as needed.

Post loads to comments.

Complete 5 Rounds for time
vs a 12:00 Time Cap

10-8-6-4-2 x Shoulder-to-Overhead (135/95lbs)
20-20-20-20-20 x Walking Lunges (or Back Lunges in Place)
50-40-30-20-10 x Double-unders

Notes: Scale load on the Shoulder-to-Overhead as needed; priority will be on selecting a ‘dynamic’ movement Push Press or Push Jerk on this task for the day (Stability in the receiving position; ideal end range of motion reinforcement). Walking Lunge points of performance and scaling will be addressed during the whiteboard brief; Rx+ may opt to work 10+10 Pistols each leg OR Low Carry 2xDB/KB’s for some added spice. Single-unders AND Rx+ reps both scale to 75-60-45-30-15 reps, respectively.

Post scores to comments.

Skill, Accessory & Recovery ROMWOD
(Time Permitting)
I. Sets/Reps working GHD Sit-up & GHD Back Extensions
III. Spikeballlllllllll!!!!!!!!


The Deadlift
The Push Jerk
The Double-Under


Samy Daghir

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