Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Ring Dips & Dumbbell Row
5:00 x Warm-up Sets/Reps building to an intended dumbbell starting weight & Static or Ring Dip movement prep.
Every 2:00 x 6 Rounds Total
Ring Dips x 12-10-8-6-4-2
Dumbbell Row x 5-5-5-5-5-5 (each arm.)
*Technique is paramount, perform in a forearm plank elevated on a bench for the Dumbbell Row movement set-up.
**Climb or drop weight as needed across sets
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Road Rash”
For time
vs. an 18:00 time cap
Run 200m
30 x Push-ups
30 x GHD/Abmat Sit-ups
30 x American KB Swings (24/16kg)
Run 400m
20 x Push-ups
20 x GHD/Abmat Sit-ups
20 x American KB Swings (24/16kg)
Run 800m
10 x Push-ups
10 x GHD/Abmat Sit-ups
10 x American KB Swings (24/16kg)
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Rx+ may go 40-30-20 reps per the 30-20-10 rep scheme as seen above. Athletes may also scale heavier on the KB as bad decision making dictates. Get some, freaks.
Post scores to comments.
