Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 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
5-10-15-20-25-30-25-20-15-10-5
(+/- 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)
Notes:
I. Complete each rung on the ladder unbroken before moving on.
II. All the way up and down is a complete evolution.
III. Scale to three fail attempts per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed at.
“Grinder PT: Get Salty”
Scoring each round individually against a 4:00 clock, complete 5 rounds of:
Row 15 Kcal
5 x Push-Ups
7 x Burpees
15 x V-ups
30 x Mountain Climbers
(If there’s time remaining, rest until the next interval)
Notes: Rx+ includes 60 flutter kicks after the Mountain Climbers.
Post times for each round to comments, noting partial rounds in reps + Kcal
