Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility
“Flight Simulator AMRAP”
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.
Post rounds completed to comments.
“Sunny Side Up”
Complete as many rounds/reps as possible in 6:00 of
7 x Handstand Push-ups
15 x GHD Sit-ups
Rest 2:00
Complete as many rounds/reps as possible in 4:00 of
5 x Handstand Push-ups
10 x GHD Sit-ups
Post rounds/reps for each AMRAP to comments.
Flight Simulator: 0+25 Rx.
“Sunny Side Up”: 4 • 5+7 scaled (+1 ab mat HSPU). (Note: time was 7:00 and 5:00 in class.)
Flight Simulator: 1+5⬆️ Rx
Sunny Side Up: 4+5 / 4+8 (Stinkbugs)
“Flight SImulator”: rather not talk about it….but after shortening my rope a bit got 32 and 20 unbroken.
“Sunny Side Up”: 4/4 – SBs on GHD