Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Rope Climbs & Turkish Get-ups
Complete the following tasks, alternating on the minute as shown below.
There are 6 Rounds total (12 minutes).
12:00 Alternating EMOTM of
Odd Minutes: 2-4 x Turkish Get-ups
Even Minutes: 1-2 x Rope Climbs
Notes:
- Work on legless, L-sit Rope Climbs or efficiency moving with preferred anchor style for the rope climbs.
- Turkish Get-up weights should be challenging and sustained at that weight for the duration after warming up.
- Armbar Stretch and KB Sink Drill will be covered for athletes that benefit from this mobility drill.
Post scores to comments.
“Cryogenesis”
5 Rounds for time vs a 14:00 time cap
20/15 x Row (kcal)
10-8-6-4-2 x Handstand Push-ups
Notes:
- Scaling for HSPU will be covered during the whiteboard brief and set-up.
- Rx+ 10 reps per round @6/3” deficit.
- Rx# 50-40-30-20-10ft Handstand Walk for HSPU’s.
Post scores to comments.
TGU’s and Rope Climbs
3 rounds legless – 100# for last round of TGU
“Cryogenesis”
17:40ish rx+
deficit were tough
Impact/Focus: Turkish Get Ups + Rope Climbs
25lbs x4 TGU 1 Rope Climb
“Cryogenesis”
9:20 (slow negative PU)
Notes:
Want to try pushing for 30 lbs for TGUs but reps may not be as fast. Need to be more slow and steady. Rope climb: investing in higher socks. HSPU: need to work on kicking up. Don’t have that coordination YET.