General Warm Up (6 Minutes) (3-9)
Tabata Flow (:20 on / :10 off)
Get out AbMats
3 Rounds
Bike
Abmat sit ups
Alternating lunge to knee pull
Quick ups
Single unders
Power Cleans
Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 1 Power Clean @ 85%
Set 7: 8 Power Cleans For Time @ 87%
Rest 1-2 Minutes Between Sets
WORKOUT
"Hanginaround"
Option:1
5 Rounds For Time:
40/32 cals or 350m run (curb and back twice.)
60 Double Unders
30 AbMat Sit-ups
Rest 1 Minute Between Rounds
Option: 2
OPEN-GAMES
10 Rounds For Time:
3 Bar Muscle-ups
20 Crossover Single-unders
10 GHD Sit-ups/20 AbMat Sit-ups
No Rest Between Rounds
After Party
4 Rounds
25 Banded goodmornings
10 Strict hanging leg raises
FOR THE COACH
Stimulus
Today's piece is bit of a sneaky leg burner. Managing quad fatigue and breathing come into play quickly, as 1 minute of rest goes by faster than you may like! Can you hold onto your starting pace across all 5 rounds?Score | Total time to complete work including rest.Bike | 2:00 or lessDouble Unders | :60 or lessSit ups | :60 or less
The One | Teaching Focus
• Wrist speed Since we have a high volume of jump rope today, we want to emphasize wrist speed. The focus is not to spin the rope harder, but to spin the handles faster. Throughout the warm up and workout athletes will have a lot of time to focus on this and improve either their single unders or double unders.
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