Thursday 01.18.2024

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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.

Samy Daghir

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