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: Strength & Stamina Alt. EMOTM
4 Rounds Alternating EMOTM as follows
1:00 x 5 reps of Bench Press (Climb weight)
1:00 x 10-12 reps of Double DB Box Step-ups
1:00 x 12-15 Unbroken AKB Swings (Climb weight)
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Frupster Fire”
For Time vs. 15:00 Cap
200ft Walking (Double Front Rack KB’s or Sandball)
100 x Mountain Climbers (1 count)
Row 60/45kcal
50 x Sandball-to-Shoulder
40 x Box Jumps
2:00 x Accumulate Hang from Pull-up Bar
100ft Walking (Double Front Rack KB’s or Sandball)
50 x Mountain Climbers (1 count)
Row 40/30kcal
25 x Sandball-to-Shoulder
20 x Box Jumps
1:00 x Accumulate Hang from Pull-up Bar
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
