Warm-up Drills
I. Run 400m or Row
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
Impact/Focus: Rope Climbs & Inversion Skills
5 Rounds, on the 3:00, working through the following tasks and partitioning work rest across each interval as needed.
5 Rounds, on the 3:00 of
2 x Rope Climbs
+
3-5 x Handstand Push-ups (Strict or Kipping)
:30 x Cumulative Free or Wall Supported HS Holds
20ft x Handstand Walk
Notes: Select one (or all three) of the Handstand Tasks. Work on & developing Rope Climbing technique for wraps (S-wrap and J-wraps, etc.) as a priority before working on capacity; sharpen our inversion skills with impunity to deference.
Post scores to comments.
“No one wants your used iPhone 11”
5 Rounds for time of
2 x Rope Climbs
Run 200m
3 x Wallwalks
Notes: Scaling guidance would begin with 12 x Strict Ring Rows for the Rope Climbs, 6 x Inchworms + Push-up for the Wallwalks. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
I. 2:00 x Couch Stretch
II. Lax Ball Drills for pecs, shoulders, traps, scars…
III. 50 x Hollow Rocks + 30 x V-ups/Tuck-ups
