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12.30.2014

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10440755_798353760210625_2722541304051547683_nWarm-up Drills
I. Speed Rope 2:00
II. 6:00 Coach’s Choice
III. Mobility

Notes: Athletes are encouraged to work on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.

Impact/Focus: Turkish Get-ups 2-2-2-1-1-1
Work through 6 total sets of progressively heavier KB Turkish Get-ups as described below.

1st set: 2 x left side + 2 x right side
2nd set: 2 x left side + 2 x right side
3rd set: 2 x left side + 2 x right side
4th set: 1 x left side + 1 x right side
5th set: 1 x left side + 1 x right side
6th set: 1 x left side + 1 x right side

Post sets/reps/loads to comments.

“Christine”
Three Rounds for time
Row 500m
12 x Deadlift (1xBodyweight)
21 x Box Jumps (24/20”)

Notes: Scale load/box jump height as needed for individual skill levels. Get some, freaks.

Post scores to comments.

Skill Development
4-6 sets of L-sits (Rings/Matadors/Paralettes) for maximum time

Post scores to comments.

Samy Daghir

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