Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Handstand Push-ups & Toes-to-Bar
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
6 Rounds, on the 2:00 of
I. 3,5 or 7 reps of x
Strict/Kipping Handstand Push-ups
+
II. 3,5 or 7 reps x Strict/Kipping Toes-to-Bar
NOTES: Scaled skill/strength substitutions will be available as applicable. Strict Toes-to-Bar work would prioritize strength and stamina for the movement skill set whereas the Kipping option sharpens a different side of the wheel house; athletes’ discretion on this part of today’s training. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Self Fulfilling Prophecy”
8:00 AMRAP of
5 x Push Jerk (135/95lbs)
7 x Bar Facing Burpees
Rest 2:00, Then…
For time vs. an 8:00 time cap
5-10-15-20-25 x Wallball (20/14lbs)
5-10-15-20-25 x Toes-to-Bar
NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
