Warm-up Drills
I. Jump Rope x 3:00
II. Coach’s Choice
III. Mobility
Impact/Focus: Flight Simulator(s) AMRAP10
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 10:00 Incentive Time Cap.
I. Double-unders x
5-10-15-20-25-30-25-20-15-10-5
II. Double-unders x
5-10-15-20…45-50-45…20-15-10-5
III. Single-unders x
5-10-15-20…45-50-45…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/Round.
Post rounds completed to comments.
“Sisyphusian”
For time
10 x Lateral Burpee Over Dumbbell
20 x Box Step-ups (50/35lbs)
30 x 1-arm DB Hang Clean & Jerk (50/35lbs)
40 x Medicine Ball Cleans (20/14lbs)
50 x Slamball (30,40/20,12lbs)
60 x Wallball (20/14lbs)
100ft x Slamball Toss (30,40/20,12lbs)
Notes: Box Step-ups and DB Hang Clean & Jerk are combined rep loads R+L side. Slamball Toss alternates forward and reverse methods of throwing. Additional Scaling will be covered during the whiteboard briefing.
Post scores to comments.
“Flight Simulator(s) AMRAP10”:
Up to 30 Down to 20 DUs.
“Sisyphusian”: 24:32 20# Slamball,35# Dumbell,14# Wall ball