A. General
‘Line Drill Simon Says’
Pick 4-6 of your favorite line drills:
- high knees
- butt kicks
- carioca
- lateral lunges
- fast feet
- lunge and twist
Line your athletes up on one side of the gym. You’ll call the movement and as athletes begin moving to the other side of the gym and back, you can call out a new movement or keep them going on the same. Play for 4-5min.
B. Mobility/Activation
Prone Shoulder Swimmers
Accumulate 20 reps per side.
Down Dog Calf Pedals
C1. Specific Metcon
5 Inchworms
5 Handstand Scap Shrugs
3 Wall Walks -or- 25’-50’ Bear Crawl
25’ HSW -or- workout mod
-then-
5/5 Walking Lunge Steps
@ light DB
3/3 DB Power Snatch
3/3 DB Walking Lunge Steps
3 DB Power Cleans
C2. Specific Metcon cont’d
2:00 Practice B-Skip Drill
200m Run
25’ Single DB OHWL @ workout weight
For time
100' HS walk
800m Run
100' Single DB OHWL 1x 50/35 lbs
TC: 30 Minutes
Score: Time
KG: 22.5/15
Scaling Options
Beginner
50' Bear Crawl
400m Run
50' BW Walking Lunge
Intermediate L1
6-8 Wall Walks
100' Single DB OHWL @ 35/25 lbs
100' Single DB OHWL @ 35/35 lbs
Intermediate L2
25-50' HS walk
For time, with a partner
150' HS walk
150' Single DB OHWL 1x 50/35 lbs
Here partners must split the HSW and OHWL in 25' increments, 'you go, I go' style, and will perform the 800m runs together holding a short rope, shirt, or towel.
3 sets
20 Banded Skull Crushers
20 Banded T (no hold)
10/10 Split Stance Banded Fly