Warm-up Drills
I. Run 400 or Row 2:00
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Ring Dip Ascension Ladder EMOTM
5:00 x Establish movement ROM and address or improve with mobility drills + Warm-up Sets/Reps
Then… Every minute, on the minute, complete the following ascending ladder of Ring Dips
Ring Dips x 1,2,3,4,5,6,7,8,9,10,11,12 (per minute, respectively)
Notes: Each workload does not have to be performed ‘unbroken’. If an athlete cannot complete the workload within the minute they will start over at one rep and proceed through as many climbs as possible within the intervals remaining. Scoring will be Rounds completed and reps achieved on the incomplete round… for example: 5 rounds + 4 reps.
Post scores to comments.
“Visceral Bodies”
12:00 AMRAP of
7 x Humanmakers (2×35/20lbs)
7 x Inverted Burpees
14 x 1-arm Overhead Walking Lunges (1×35/20lbs)
Notes: Humanmakers are a Dumbbell Burpee + Squat Clean + Thruster (35/20lbs). Inverted Burpees add a kick-up to Handstand against the wall at the top of the Reverse Burpee. Come and see, Ninjas, this is a very enjoyable little gem of training.
Post scores to comments.
