Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review
Impact/Focus: “Walks, Rocks, Walks: A Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…
‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Work through the following three tasks, which alternate on the minute. Walks are for max distance in their respective minutes where 10ft = 1 rep; Hollow Rocks are a two count movement where each two counts is one rep.
4 Rounds of
1:00 x Walk w/ Bumper Plate Overhead
1:00 x Hollow Rocks or L-sit (seconds)
1:00 x Farmer’s Carry KB’s, DB’s or Sandbag Bear Hug
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Double Entendre”
Complete for time vs. a 17:00 time cap
Run 800m
10 x Devil Slams (30/20lbs)
10 x Pull-ups
Run 400m
15 x Devil Slams (30/20lbs)
15 x Pull-ups
Run 200m
20 x Devil Slams (30/20lbs)
20 x Pull-ups
Run 100m
10 x Devil Slams (30/20lbs)
10 x Pull-ups
Notes: Athletes may perform 1 x Burpee and 1 x Slamball rep for each rep of Devil Slams as Rx training; however it may be much more interesting to try this new little gem of a movement. Athletes begin with a Burpee to the side/around the slamball as normally performed, instead of rising out the rep into a Jump, today we will attach the Slamball rep onto this portion of the ROM. Let the words simmer, freaks, the reveal will drop during the whiteboard brief.
Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
