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’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat & Z-Press
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Back Squat x 5-4-3-2-1
+
Z-Press x 10-10-10-10-10
Notes: Attempt to climb across sets, adjust weights up or down as needed.
Post scores to comments.
“Fight Gone Bad with a Kick”
Work through the following at 1:00 for max reps per movement x 3 Rounds.
3 Rounds for Max Reps/Points of
1:00 x Wallball
1:00 x Plank Knees-to-Elbows
1:00 x 1-Arm Dumbbell Snatch (50/35lbs)
1:00 x Toes-to-Bar
1:00 x Row (kcal)
1:00 x Rest
Notes: Rx+ storm through Burn Town style at 3:00 per movement for one round, attempting to exceed 300 reps.
Post scores to comments.
