Warm-up Drills
I. Run 400 to 800m or 50-40-30-20-10 x Single-unders
II. Dynamic Drills
IV. Mobility Drills
ROMWOD: “For the Birds”
18-22:00 ROMWOD, including the following poses
– Child’s Pose with Shoulders
– Saddle
– Half Saddle
– Frog
– Pigeon
Post training to comments.
“No Quarter”
Complete 3 Rounds (scaled), 4 Rounds (Rx’d), or 5 Rounds (Rx+) for max total reps of the following
:30 Max Reps x Medicine Ball Cleans
:15 x Rest
:30 Max Reps x Double-unders/Single-unders
:15 x Rest
:30 Max Reps x Hammer Strikes / Slamball
:15 x Rest
:30 Max Reps x Inchworms
:15 x Rest
:30 Max Reps x HSPU or Handstand Skill Tasks
:15 x Rest
Notes:
- Movement scaling and training details regarding points of performance and standards for Range of Motion for the day will be covered during the whiteboard brief.
- Example: how to set-up for Inchworms, or picking a skill task like handstand Kick-ups or Wallwalks).
Post scores to comments.
