Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Double-unders & Turkish Get-up Varia-Fun(s)
There are 5 Rounds total of 2:00 x Turkish Get-ups + 1:00 x Double-under Practice;
During each Turkish Get-up work interval complete 2-4 Turkish Get-ups, climbing weight as able or sustaining the same weight across all sets and reps.
For each Double-under work interval; establish max reps, work the development of the skill, or sharpen the skill via a max rep interval followed by a workload assignment per each subsequent effort.
5 Rounds of
2:00 x Turkish Get-ups (2-4 reps)
1:00 x Double-unders
* Turkish Get-up guidance for today will be covered during the whiteboard brief. Spoilers shall be dropped precipitously.
* Armbar Stretch and KB Sink Drill will be covered for athletes’ to include during their Warm-up sets as needed.
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“Rite-in-the-Rain”
For time
Row 50/35kcal
Then…30-20-10 reps of
Wallball (20/14lbs)
American KB Swings (24/16kg)
Then… Finish with
Row 35/20kcal
Notes: Scale weight and/or movements as necessary (height of wallball, Russian Swings as applicable). Rx+ 40,30,20 reps; intended as Unbroken efforts with specific points of recovery for between working sets.
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