Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.
I.
Unbroken Single-unders (scaled movement)
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.
II. Unbroken Double-unders (scaled volume)
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.
III. Unbroken Double-unders (Rx’d)
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)
NOTES: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.
“Rhino”
2 Rounds for time of
10 x Push-ups
20 x Medicine Ball Cleans (20/14lbs)
30 x Dumbbell Snatch (50/35lbs)
40 x Lateral Burpees (Over Dumbbell)
Run 400m
NOTES: Additional training intentions, scaling, and guidance will be covered during the whiteboard brief.
Post scores to comments.
