Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Rowing, L-sits & Dips
Warm-up sets, technique review and point of performance reinforcement.
VS. a 12:00 Running Clock
4 Rounds for Quality of
Row 250m (Power Curve + RPM Emphasis)
7-10 x Strict Dips
:15 x L-sit (Hang or Support) / Planks (scaled)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Anti Slack-tion”
Complete for time
Row 500m
Then… VS. a 10:00 Time Cap
1-2-3-4-5-6-7-8-9-10 reps of
Toes-to-Bar
American KB Swings (24/16kg)
Perform 2 x Wallwalks every even round.
Finish with…
Row 500m
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
