Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.
Front Squat x 5-5-5-5-5
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“Duple-Core Couplet”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
15 x GHD Sit-ups
Notes: Today’s emphasis will absolutely be on executing the best possible range of motion and performance standard for the Push-up: Demo video linked HERE.
Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Handstand Walking: 4 Rounds of 25 feet w/:15 rest
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set
225#.
9 Rx.
“Back Squat 5’s” : 165#
“Duple-Core Couplet”: 8 Rounds (elevated Push-ups)
Front Squat: 105×5
Duple-Core Couplet: 4+17 Rx
Front Squat: 165# x5
“Double-Core Couplet”: 4+11