Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & Mobility/Recovery emphasis.
III. Set-up, Training Flow & Movement Review
Impact/Focus: Compound Round, Stamina Conditioning
Warm-up as needed before working through the following movements/tasks
VS. a 14:00 Time Cap
5 Rounds of
10-8-6-4-2 reps x Bench Press
*Climb weight as able, emphasis on tempo and quality.
6,9 or 12 reps/round x Close Grip Push-ups
*Sustain rep goal across rounds. Hands at a close grip width or Diamond Style on Sandball.
III. 100ft Sandball Carry
*Bear Hug Carry, 100/60/40lbs.
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Glitter Bomb”
Complete for time vs. an 8:00 time cap
25-20-15-10-5 reps of
Box Jump Overs (24/20″)
GHD/Abmat Sit-ups
Rest 1:30,
Then…
Complete for time vs. an 8:00 time cap
12-10-8-6-4-2 x Sandball Clean-to-Over-Shoulder (100/60/40lbs)
12-12-12-12-12-12 x Sandball Anchored Abmat Sit-ups
Notes: GHD Sit-ups/Butterfly Abmat Sit-ups for the first Met.Con. will feed to everyone hitting Abmat Sit-ups with feet anchored via Sandball/Dumbbells for the second Met.Con. piece. The Sandball Clean-to-Over-Shoulder is a Medicine Ball Clean movement that passes through the Full Squat position before moving the Sandball up and over the shoulder to finish the rep. Hands touch the deck in front of where the feet are anchored or the back of the Sandball for end ROM per each rep. Athletes may opt to use the Wall Target method (set-up with the feet anchored via Sandball in front of a wall; touch both hands to the wall at the top of the rep, reaching over the Sandball to finish the Range of Motion requisite.
Post scores to comments.
Learning Resources & Video Links
Box Jump-Overs
Box Step-Overs
The GHD Sit-Up
The Medicine-Ball Clean
The AbMat Sit-Up
