Front Squat (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Elbows up” – “Knees Out” – “Tall torso” (Upright torso) Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or...Continue Reading
Ring Rows (5-5-5-5-5) Tempo: 3111 *Try to utilize false grip Metcon (AMRAP – Rounds) Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15 ft. 12 push presses 50 double-unders ♀ 95 lb. ♂ 135 lb. Scaling: Modify the movements and reduce the load so you can keep moving through this...Continue Reading
Warm-up (No Measure) complete 2 sets: single-under x 50 rest pause air squat x 8 rest bottoms up kb press x 5L/5R rest straight leg sit-up x 8 Unbroken Double-unders (AMRAP – Reps) Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders...Continue Reading
Warm-up (No Measure) 3 Movements: Assault Bike Single- Unders Bottom OH Squat Hold w/pvc pipe Coach note: Have class spend 1 minute at each “station”. Separate class into groups and rotate movements in the event the class exceeds the amount of bikes available. **Complete 2 Sets** Athlete note: Within each minute you do not have...Continue Reading
