Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Start Class with Grant’s Shuttle Run Ladder…
vs. 7:00 Time Cap
Shuttle Run x 10,20,30,40,50,40,30,20,10ft
Then…
2-3 Rounds of
10 x Air Squats
5 x Slow/Step Burpees
10 x Light AKB Swings
Impact/Focus: Plank Complex & Hangs
Work through the following intervals attempting to chain all working tasks together as follows;
6/5 Rounds, on the 2:00, for Max Reps of
:15 x Plank Shoulder Taps (alt.L/R)
:15 x Plank Knees-to-Elbow (alt.L/R)
:15 x Push-ups
:15 x Mountain Climbers (alt.L/R)
*In the time remaining accumulate :20 seconds Hanging from Pull-up Bar.
NOTES: Today affords a unique challenge for the Plank (core) stability across complimentary movement patterns. Athletes are attempting to move through the minute of tasks and then finish with an active or dead-hang from a Pull-up bar for 20 seconds. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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“Remembering to Remember”
AMRAP 7:00 of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Rest 2:00,
Then… Immediately Into:
AMRAP 7:00 of
7 x Slamball
7 x Burpees
NOTES: Complete each AMRAP for it’s own score of Rounds/Reps. Compare to Seagram Sevens WOD (06.17.2024 linked HERE). Full tilt, freaks.
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