Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 739 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
Warm-up Drills
I. Row 500m, Run 400m, or 2:00 x Single-unders
II. 2 Rounds of
10 x American KB Swings
15 x Hollow Rocks
8 x Scorpions
8 x Cat Cow Drill
III. 15 to 30 seconds per mobility drill
– Foam Roll Upper & Middle Back
– Roll Glutes via Figure Four Position
– Roll Hammies & Adductors
– Roll Calves & IT Bands
– Quads….
IV. 15 to 30 seconds per Yoga Pose
– Seal Stretch
– Child’s Pose
– Thread Needle Drill
– Couch Stretch x 2:00
– Back Bridges x 10 reps
Impact/Focus: Pull-ups, Shoot Throughs & L-sits
Working :30 with :30 rest between movements complete 5 Rounds of the following
:30 x Pull-ups
(5 reps to max reps)
:30 x Rest
:30 x Paralette Shoot Through Drill
(3 reps to max reps)
:30 x Rest
:30 x L-sit Hold (Paralettes)
(:10 seconds to max time)
Notes: For those with dumbbells or weights for their Pull variation training; complete 7-10 reps per arm per round in a one arm row method of choice.
Post scores and training details/adaptations to comments.
“Moats”
4 Rounds for time of
Row 500m
21 x Wallball/Airball (20/14lbs)
21 x Abmat Sit-ups
Notes: Throw med ball overhead and catch as the athlete moves into the next rep. Thruster as necessary for scaling.
Post scores to comments.
Moats – @21:47 Rx
Moats 15:46
500m row
21 bumper plate thruster @ 45#
21 ab mat sit-ups
16:51 20# slam ball air ball
Moats: 17:18 (subbed Air Squats for WB)
Moats: 19:49 with 12# dumbbell thrusters