Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review
Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…
‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12-15 Rounds (minutes) total work through the following
1:00 x Bench Press x 7 reps (Climb weight as able)
1:00 x Dumbbell Row x 14 reps (7L+7R)
1:00 x Box Step-ups (Unweighted or with Dumbbells) x 10 reps
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Hoofin”
Complete for time vs an 18:00 Time Cap
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
ONE Round of
24 x Medicine Ball Cleans (20/14lbs)
24 x Push-ups
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
TWO Rounds of
12 x Medicine Ball Cleans (20/14lbs)
12 x Push-ups
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
THREE Rounds of
9 x Medicine Ball Cleans (20/14lbs)
9 x Push-ups
Finish with…
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
