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, Active Hang & Kipping Drills
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 x
Strict or Kipping Handstand Push-ups
+
II. :15 second active Hang or Kipping Practice Drills
NOTES: Scaled skill/strength substitutions will be available as applicable. Active Hang from the Pull-up Bar through Scap Pull-ups, control and stability in the Active Hang, Kip Practice: Global Arch to Global Hollows & Hollow Snap Drills. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Grinding Gears”
Complete as many rounds/reps as possible in 18:00 of
Row 60kcal
50 x Dumbbell Hang Cleans (35/20lbs)
40 x Toes-to-Bar
30 x Dumbbell Thrusters (35/20lbs)
20 x Dumbbell Farmer’s Carry Lunges (2×35/20lbs)
NOTES: Athletes may opt for a version with single Kettlebell or Double Kettlebell movements to apply recent training. Weights may be scaled up to 50/35lbs as applicable. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
