January 27, 2022

Thursday, January 27th 2022

Warm-up
A. General
2min Bike or Row @easy

B. Mobility
B1. Prone PVC shoulder dislocates
10 reps

B2. Scapular pulls
10 reps + 1 sec pause at the top

C. Running + quick feet drills
50’ A skip
50’ B Skip
50’ C skip (butt kicks)
50’ Lateral shuffle
50’ Carioca

Coaching tips for the ladder drills:

Plyometry
Metcon
Ladder Drills

3-4 x 2 Step
3-4 x 2 Step Lateral
3-4 x In & Out
3-4 x Ickey Shuffle

TC: 15 minutes

Metcon
“The Diamond” (Time)
For Time
3-6-9-12-15-12-9-6-3
KBS 32/24 Kg
Ring Dips
Devil Press 2×50/35lbs

Kg: 25/15
Score: Time
TC: 16 Minutes

Scaling Options:
Beginner:
3-6-9-12-12-9-6-3
KBS @ light (Russian if needed)
Assisted Ring dips:
Burpees or Light Devil press

Intermediate:
KBS @ 24/16kg
Ring Dips (scale reps if needed)
Devil Press @ 35/25 lbs x 2

Extra Accessory
Metcon
3 x 15 Hip extension on GHD
Rest 30-60 seconds

Goal: Low Back Strength Endurance