Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.
*Complete this as an EMOTM format with assigned reps climbing or as Rx’d (for time).
I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.
II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.
III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.
“Notionally”
5 Rounds for time vs. a 16:00 time cap
21-18-15-12-9 x Power Snatch (75/55lbs)
21-18-15-12-9 x Slamball (30/20lbs)
Each round finishes with…
60ft x Farmer’s Carry Lunges (2×50/35lbs)
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
