Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Triple Alternating EMOTM
Warm-up & establish each minutes’ training task/objectives, then…
Work through the following, alternating on the minute.
5 Rounds of
1:00 x 12 reps of
DB Box Step-Overs (24/20″ & 35/20lbs)
1:00 x 12-15 reps of
Russian KB Swings (32/24kg)
1:00 x Inverted Burpees, Kick-up to Handstand
*Skill Add-ons: Walk 5-10ft or 6-10 x Shoulder Taps
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Rayas de Tigre”
For time
Row (kcal) x 21-18-15-12-9-6-3
Push-ups x 21-18-15-12-9-6-3
Finish Each Round with…
Bodyweight Walking Lunges x 100ft
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Complete for Quality, Partition as needed:
1:00 x Cumulative L-sit Hold
2:00 x Cumulative Hang from GHD (bottom of GHD Back Ext. position, inversion table, supine w/legs up on wall, Hang from bar, etc.)
2:00 x Couch Stretch or other hip flexor mobility drill of choice (per leg, 4 min total)
1:00 x Seal Stretch
2:00 x Sit in bottom of Squat
ORRRRR…SPIKEBALL!!!!
