Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Bench Press, ‘CHAD1000X’ Box Step-ups, Shoulder Taps
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 5-7 reps of Bench Press (climb weight as able)
1:00 x Box Step-ups (40/30lbs @20/20″)
1:00 x Shoulder Taps (20/10 reps)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Scrupuluous”
For time vs. a 14:00 time cap
Row 1000/800m
Then…
5 Rounds as follows:
Wall Walks x 5-4-3-2-1
Knees-to-Elbows x 15-12-9-6-3
Notes: Inchworms or Scaled K2E movements 2:1 for today’s training; Scaled Wall Walks are 1:1. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
