Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Push-ups & DB Box Step-ups
Warm-up Sets/Reps building to an intended starting weight/movement prep.
Every 2:30 x 5 Rounds Total
Handstand Push-ups x 10-8-6-4-2 reps
+
Dumbbell Box Step-ups (50/35lbs) x
5 Reps per leg, 10 reps total
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. Build on the Box Step-up movement as able (reference training from 3.26.2024).
Post scores to comments.
“Biddy Barb”
4 Rounds for time, with 1:00 rest between efforts.
10 x Pull-ups
15 x Push-ups (On Dumbbells)
20 x GHD/Abmat Sit-ups
30 x Dumbbell Walking Lunges (50/35lbs)
Notes: Score each round individually, carry 2 x Dumbbells on the shoulders for the walking lunges, scale to a single Dumbbell with a Goblet style hold or two dumbbells in the Low Carry before moving to unweighted lunges. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
