Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: ‘Fran’ Primer
Every 2:30 x 5 Rounds
A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 3-5 reps x Pull-Ups, Scaled Pull-ups or Ring Rows
Post training notes to comments.
“Fran”
For time
21-15-9 of
Thrusters (95/65lbs)
Pull-ups
Notes: This is a Benchmark Workout, log & Compare scores to 01.15.2024.
Post scores to comments.
Skill Development (Optional)
Complete the following for Quality before prioritizing volume/intensity;
3:00 x Max Reps Double-unders
*select from one of the ladder rep schemes covered during the white board brief.
Rest :30 to 1:00
6 Rounds of Tabata x Abmat Sit-ups
*Anchored or Butterfly, Rx+ may perform GHD Sit-ups
Rest :30 to 1:00
6 Rounds of Tabata x GHD Back Extensions or Good Mornings/HUT’s
Rest :30 to 1:00
6 Rounds of Tabata x Ring Dips, Matador Dips, or Push-ups
Notes: Tabata Intervals are :20 x Work with :10 Rest.
Post scores to comments.
