Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Overhead & Squat Emphasis)
Impact/Focus: Dumbbell Complex
5:00 x Warm-up Sets/Reps building to an intended starting weight;
Attempt to climb to the best possible Dumbbell or Kettlebell weight & Complete as many sets/reps as possible against the running clock:
10:00 AMRAP for sets/reps & best weight lifted:
Left Arm + Right Arm for the following = 1 set
1 x Turkish Get-ups
2 x 1-arm Dumbbell Snatch
4 x 1-arm Overhead Walking or Reverse Lunges
Post scores to comments.
“Double HAMrap”
8:00 AMRAP of
1 x Rope Climb
35 x Double-unders
Rest 2:00
8:00 AMRAP of
10 x 1-arm Dumbbell Snatch (50/35lbs)
10 x Box Jumps (24/20″)
Notes: Score each AMRAP separately. Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
100 x Hollow Rocks for Quality
+
:100 seconds of L-sit
