Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
Example: 30 second Row interval ladder x 2 Rounds
II. Set-up, Training Flow & Movement Review
Impact/Focus: 2k Time Trial
Athletes will establish a 2000m Row time trial.
Row 2000m
Rest 3:00
Row 500m (Recovery Pace)
Post times to comments
“Whitewash Gone Bad”
Work through the following at 1:00 for max reps per movement x 3 Rounds.
3 Rounds for Max Reps/Points of
1:00 x Burpee Jumping Pull-ups
1:00 x Shuttle Runs (50ft)
1:00 x Wallwalks
1:00 x American KB Swings (24/16kg)
1:00 x Bear Crawl Shuttle (30ft)
1:00 x Rest
Notes: Storm through Burn Town style for max reps possible. Frisky Ninjas may perform 4 Rounds for today’s evolution.
Post scores to comments.
