Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Rope Climbs & Ring Dips
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
6 Rounds, on the 2:00 of
1-2 x Rope Climbs
+
3,5 or 7 reps x Strict Ring Dips
*Weighted if able.
Post scores to comments.
”Faux Punk”
Complete the following for time
21 x Medicine Ball Cleans (20/14lbs)
Then… ONE Round of
30 x Ring Rows
30 x Push-ups
21 x Medicine Ball Cleans (20/14lbs)
Then… TWO Rounds of
15 x Ring Rows
15 x Push-ups
21 x Medicine Ball Cleans (20/14lbs)
Then… THREE Rounds of
10 x Ring Rows
10 x Push-ups
21 x Medicine Ball Cleans (20/14lbs)
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
