Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Push-ups (clapping)
7 x Hollow Rocks (2ct)
7 x Air Squats (wall)
III. Mobility
Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips.
Post sets/reps/loads to comments.
“Callepigione”
For time
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
50 x Double-unders
Post scores to comments.
“Weighted Ring/Static Dips EMOTM”
Every minute on the minute execute 2 reps x Weighted Ring/Static Dips. Total running time is 12 minutes. Athletes may adjust weight if necessary from set to set.
60#x2
“Callepigione”
Complete for time:
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
52 x Double-unders
50# for 1-Arm DB Snatch
13:52 Time
11:35/ 121 du’s 50#
“Weighted Ring/Static Dips EMOTM”
Every minute on the minute execute 2 reps x Weighted Ring/Static Dips. Total running time is 12 minutes. Athletes may adjust weight if necessary from set to set.
10#x2
“Callepigione”
Complete for time:
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
105 x Double-unders
50# for 1-Arm DB Snatch
13:59 Time
Static Dips:
10 – 8 – 6 – 4 (one leg using blue band)
Then … 2 – 2 (two legs using red band)
Then … 1 – 1 (two legs usin purple band)
“Callepigione” = 17:13
40# DB Snatchs
14# WallBalls
23 unbroken Double Unders
Ring dips completed: 10, 8, 6, 4, 2…no weight added
Callepigione
Complete for time:
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L) @ 40#
10 x Wallball @ 14#
30 x Double-unders
20 x 1-Arm DB Snatch @ 40#
20 x Wallball @ 14#
40 x Double-unders
30 x 1-Arm DB Snatch @ 40#
30 x Wallball @ 14 #
54 x Double-unders
14:14 time