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: Push or Pace
AMRAP 12:00 for quality/intensity/pacing
Row 20/15kcal
80ft x Sandbag Carry
:20-:30 seconds x L-sit Hold
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Resevoir”
Against a 14:00 Running Clock,
complete the following; score time & best weight lifted
For time
1-2-3-4-5-6-7-8-9-10 reps of
Goblet Squat (24/16kg)
Burpees
In the time remaining:
Establish a 1RM
Snatch (Power or Full)
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
