11.10.21 Wednesday

Mark
Wednesday, November 10, 2021 - 00:55

11.10.21 Wednesday


 

GET WARM


 

0:30 Easy Pace Bike

0:30 Push Up to Downdog

0:30 Moderate Pace Bike

0:30 Active Samson

0:30 Fast Pace Bike

0:30 Standing Straddle Stretch


 

SKILL


 

EMPTY BARBELL

10 Good Mornings

10 Stiff Legged Deadlifts

10 Deadlifts


 

LIGHT WEIGHT

10 Deadlifts


 

MODERATE WEIGHT

5 Deadlifts


 

OPENING WEIGHT

3 Deadlifts


 

ROPE CLIMBS

10 Scap Retractions Pull Up Bar

3 Pull Ups

3 Knee to Chest

2 Floor to Feet Rope Climbs (have athletes start laying on their back)

1 Half Rope Climb


 

DOUBLE UNDERS

20 Single Unders

10 Single Unders at Double Under Height

10 Jumping Double Taps

10 Double Unders


 


 


 

WORKOUT – “Fluffy”


 

[AMRAP 8]:

Bike Calories


 

Rest 2 Minutes


 

[AMRAP 8]:

1 Rope Climb (15')

10 Double Unders

1 Rope Climb (15')

20 Double Unders

1 Rope Climb (15')

30 Double Unders


 

...


 

Add 10 Double Unders Every Round


 


 

Rest 2 Minutes


 


 

[8 Minute Window]:

Establish 5RM Deadlift


 


 

Score 1 = Total Bike Calories

Score 2 = Total Reps

Score 3 = Heaviest Load


 

COOLDOWN / MOBILITY

1:00 Forearm Stretch

1:00 Pike Stretch