Tuesday 09.27.2022

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Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Pull-ups & Ring Dips
Work through the following sets of Strict Pull-ups/Strict Dips on 2:00 intervals.

Every 2:00 x 7 Rounds
7 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
7 x Strict Ring Dips, Static Dips (matador), Banded Static Dips

Notes: Athletes may scale reps up to 10 reps per movement per round as needed or add a weight vest or Med Ball to increase the level of challenging strict work. Emphasis is on strict rep execution, break up sets as needed. Athletes that are newer will be working today to establish and then progress through a baseline and scaling understanding for these movements.

Post scores to comments.

“Mouse Trap”
AMRAP 12:00
(Reps Climbing Each Round x 5’s)

5-10-15… x American KB Swings (24/26kg)
5-10-15… x Burpees
5-10-15… x Box Jumps (24/20”)

Notes: Scale KB weight and Box Jump heigh as needed. Additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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