Mobility
Tissue Work, Foam Roll x 10 slow passes each spot:
– Lats
– IT Bands
– Lats (twice)
– Thoracic Spine
– Lats
– IT Bands
– Lats (twice)
– Thoracic Spine
Warm-up
Get athletes in a circle with one medball:
– Have athletes introduce themselves to one another
Then stand in circle and toss the medball. The athlete has to say the person name they are tossing the medball to.
– Play this game for 5-6:00 then complete:
50 Single Unders
40 Mountain Climbers
20 Air Squats
100m Run
– Have athletes introduce themselves to one another
Then stand in circle and toss the medball. The athlete has to say the person name they are tossing the medball to.
– Play this game for 5-6:00 then complete:
50 Single Unders
40 Mountain Climbers
20 Air Squats
100m Run
WOD
Every 6:00 x 4 Sets:
Run 400 Meters
25 Air Squats
50 Double Unders
L2: (60s of Double Under Attempts)
L1: (Less than 400m Run) (75 Single Unders)
Score = Fastest Split
Run 400 Meters
25 Air Squats
50 Double Unders
L2: (60s of Double Under Attempts)
L1: (Less than 400m Run) (75 Single Unders)
Score = Fastest Split
Training Intent
Athletes should have more than 2:00 rest after each set. Advise athletes to start slow and see if they can improve their split each round. This workout is highly dependent on running and double under ability.
$ Out
Front Rack Carry: Accumulate Distance with a partner in 50 meter intervals in 8:00