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Tuesday 02.15.2022

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility

Impact/Focus: Skills & Drills Alt. EMOTM
Every minute on the minute athletes will alternate between the two tasks shown below.

Skills & Drills Alternating Minutes x 12:00

Odd Minutes:
I. Deadhang Pull-ups (Strength) or
II. Kipping Pull-ups (Skill Conditioning)

Even Minutes:
I. 5 to 10 x Burpee Box Jump Overs (24/20”)

Notes: Additional Ring Support + Ring Depth Assignments for those wanting to get the opportunity for extra work in.

Post scores to comments.

“Short Division”
Row 70kcal
60 x GHD Sit-ups
50 x Toes-to-Bar
40 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Burpee Box Jump Overs (24/20”)
20 x 1-arm Dumbbell Thrusters (50/35lbs)

Notes: Scaling will be covered during the whiteboard brief. Rx+ adds on a 2:00 rest and then a second chipper for time with the same movements and order @ 35,30,25,20,15,10 reps respectively.

Post scores to comments.

Samy Daghir

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