Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: “A Taste of Festive”
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the following intervals; Score is total reps x weight across three rounds for Thrusters and total reps x weight across three rounds for Push Press. Bring the lumber, Ninjas.
3 Rounds of
:30 x Max Reps
:90 x Rest
Thrusters (selected working weight x total reps)
Rest 2:00
3 Rounds of
:30 x Max Reps
:90 x Rest
Thrusters (selected working weight x total reps)
Notes: Athletes may adjust weight up or down each round provided they do not out pace their ability to math a score.
Post scores (total lbs of Thrusters, total lbs of Push Press to comments.
“Metabolic Monday”
5 Rounds for time vs. a 10:00 time cap of
10 x Thrusters (75/55lbs)
10 x Pull-ups
30 x Double-unders
Notes: Scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
