Tuesday 06.29.2021

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Heidi & Dan… refusing to make eye contact with me.

Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.

I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung to 100 and down)

II. Double-unders (scaled volume) x
(+/- 5 Reps per rung to 30 and down)

III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5
(+/- 5 Reps per rung to 50 and down)


  • Complete each rung on the ladder unbroken before moving on.
  • All the way up and down is a complete evolution. Scale to three fail attempts per rung before moving onto the next task.
  • Compare scores to training from 01.27.2021, post linked HERE.

Post rounds completed to comments.

“The Wall”
Ascend through the following rep ladder for time;
vs. a 12:00 hard time cap.

5-10-15-20-25 reps of
American Kettlebell Swings (24/16kg)
GHD Sit-ups


  • Score as rounds/reps completed if the time cap arrives before completing the round of 25 reps.
  • Scale to Abmat Sit-ups at 1:1 reps; this is in the interest of the core’s role in the kipping skill set focus of the Pull-up training’s emphasis today.
  • Rx+ @ 32/24kg & C2B Pull-ups. Fluidity and efficiency of kipping technique to be emphasized.

Post scores to comments.

Samy Daghir

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