Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Skills & A Gymnastics Complex
7-6 Rounds, on the 2:00 clock (:30 + :90)
:30 x Max Reps Handstand Movement, Skill or Hold
(Select one: Kick-up to wall, Hold, Strict Reps HSPU, Kipping HSPU, HS Walks, Wallwalks, Shoulder Taps)
:90 x 1 rep Gymnastic Movement Complex
Notes:
Handstand Skills & Drills (select one)
Kick-ups to wall x reps
HS Hold x time
Shoulder Taps x reps
Strict HSPU’s x reps
Kipping HSPU’s x reps
Wallwalks x reps
Handstand Walks x distance
Gymnastic Complex is as follows…
1 x Down Dog Pose
1 x Seal Pose
1 x Push-up
—
1 x RSAP-L & Back to Plank
1 x Lunge-L w/Elbow to Knee
1 x Fragon Pose-L
—
1 x RSAP-R & Back to Plank
1 x Lunge-R w/Elbow to Knee
1 x Fragon Pose-R
—
3 x Scap Pull-ups or 1 x Strict Toes-to-Bar
Post scores to comments.
“Acrid”
3 Rounds for time
vs. a 15:00 Soft Time Cap
Run 400m
(or 20 x 50ft Shuttle Reps)
20 x Dumbbell Step-ups (2×35/20lbs)
15 x Knees-to-Elbows
Notes: Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
