Friday 01.06.2023

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PLEASE DRIVE SAFELY, NINJAS!


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 :90 intervals.

Every :90 x 7 Rounds
7-6-5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
7-6-5-4-3-2-1 x Strict Ring Dips, Static Dips (matador), Banded Static Dips

Notes:

  • Athletes may scale reps up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work.
  • Emphasis is on the strict execution of reps, break up sets as needed.

Post scores to comments.

“Pinto Beans”
Complete for time

2 x Bear Crawl + Run
***3 Rounds of***
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)

Rest 1:00

2 x Bear Crawl + Run
**2 Rounds of**
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)

Rest 1:00

2 x Bear Crawl + Run
*1 Round of*
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)

Notes:

  • Score total time minus two minutes of rest.
  • Scaling for Knees-to-Elbows will be 1:1 for Hanging Knee Raises or V-up based movements on the floor.
  • Additional training points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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