Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Farmer’s Carry
Every minute on the minute athletes will alternate between the two tasks shown below.
6 Rounds, on the 2:30:
Bench Press x 5-5-5-3-3-3 (climb weight as able)
KB Farmer’s Carry x 100ft (32/24kg)
Notes: Movement range of motion review and execution practice.
Post scores to comments.
“Dust Off”
Complete for time vs. a 10:00 time cap
35-35-35-35-35-35 x Double-unders
35-30-25-20-15-10 x GHD/Abmat Sit-ups
Rest 2:00, Then…
8:00 x Max Reps of
Burpees to Rig (two hand touch, 6″ above max reach)
OR
Burpee Box Jump Over’s
Notes: Scaled Double-unders at 21 reps or Single-unders at 2:1 for the today. Additional scaling, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
