Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…
2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings
Impact/Focus: Deadlifts & Inchworms
Warm up as needed before completing the following workload every 2:30 for 6 Rounds total.
6 Rounds, on the 2:30 of
3 x Deadlifts
+
5-7 x Inchworms (with Push-up)
NOTES: Climb weight as able to the best 3 rep possible for the day; perform the Inchworms immediately following each weightlifting set, before adjusting weights for the following round. Bring the lumber, Ninjas.
Post scores to comments.
“Hoof Hustle”
3 Rounds for time vs. a 15:00 time cap
Run 400m
12 x Deadlift (155/105lbs)
12 x Push-ups
30 x Abmat Sit-ups
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
