13. Februar 2024
Feb
13
Line Drill – 8 m Each Drill
-Knee Hug March
-Lunge to Lizard
-SL RDL to Kick
-Lateral Lunge w Jump
-Hurdle Walk Overs
-Backward Hurdle Walk Overs
-Butt Kicks
-High Knees
+
2 sets
-10 Scap pull ups + 5 arch to hollow Swings
-2 Wall Walks + :05 wall facing HS Hold on each
Minutes 1-2
Weighted Pull-Ups
Minutes 3-4
7-10 Strict Ring Dips
– Strict Weighted Pull-Up reps: 5,4,3)
Every 2 minutes for 12 minutes (3 rounds):
Minutes 1-2
-Weighted Pull-Ups
Minutes 3-4
-7-10 Strict Ring Dips
For total reps:
Every 4 minutes, start a new set
Set 1
On a 2:30 running clock:
– 400m run
– Max T2Bs in remaining time
Set 2
On a 2:30 running clock
– 400m run
– Max CTB in remaining time
Set 3
On a 2:30 running clock
– 400m run
– Max HSPU in remaining time
Set 4
On a 2:30 running clock
– 400m run
– Max RMUs in remaining time
Scoring:
rd 1: total number of T2Bs (or scaling variation)
rd 2: total number of C2Bs (or scaling variation)
rd 3: total number of HSPUs (or scaling variation)
rd 4: total number of RMUs (or scaling variation)
3 sets of 10 reps
Rest as needed
