Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
*Emphasis: Pec, Scaps, Traps Lax Ball Drills (Pressing & Overhead Mobility)
Impact/Focus: Walls, Ladders & Crawls
10 Rounds, on the :75 of
1 x Wall Walk
1-10 x Push-ups
15ft Bear Crawl
15ft Reverse Bear Crawl
Notes: Complete an ascending ladder of Push-ups with a CFGS or ACFT Hand Release rep style for 10 Rounds, the Wall Walks & Bear Crawls remain the same across each set. An example of Push-up scaling for volume across the ten rounds might be 1-2-3-4-5-1-2-3-4-5. Bear Crawl out and Reverse Bear Crawl back to the Wall Walk rep to begin the next round. Remaining time per interval is rest time. Rx+ Complete for time w/ a :20 rest between rounds.
Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Opportunity Knocks”
10 minute AMRAP of
1,2,3… x L-Arm Hang Power Snatch
1,2,3… x R-Arm Hang Power Snatch
15 x Anchored Abmat Sit-ups
10 x Medicine Ball Cleans (20/14lbs)
*Score is rounds and reps completed at the 10 minute mark.
Rest 1:00,
Then…
Against a 5 minute Time Cap
Complete the following for time
Run 800m
**Score is 800m Run time or if athletes hit the five minute time cap; score total distance covered (meters).
Notes: Each new round adds on 1 rep to each 1-arm set of Dumbbell or Kettlebell Hang Power Snatches. 50/35lbs or 24/16kg would be the ideal Rx weights to scale heavier or lighter from as needed. Anchor Abmat Sit-ups today with a Medicine Ball held between the ankles with knees together (not butterfly style); touch the medicine Ball with both hands for today’s training or increase the challenge by setting up near a bench or wall and reaching to touch over the Medicine Ball to complete each rep (spicy).
Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
4 Rounds of
12 x GHD Back Extensions
12-15 x Supine Tuck-up Knees-to-Elbows
*Anchor with a Medicine Ball.
