Search

Friday Skill Open 22.3 Prep

Repeating the double under session due to 22.3 duuuuuubs!


Warm up: 6 Lap jog around gym


Warm up: 2 rounds (walk up and back length of the gym. Line up in single file line)

- Walking on toes

- Walking on heels

- Heel to toe walk

- Walking heel sweeps


3 rounds:

- 30 small hops, jump up onto a 35/45lb bumper plate

-8 box jumps on 20" box, step down after each jump.


100 perfect single jump ropes using a VERY HIGH JUMP


Tabata PVC Drill (8 rds 20sec work, 10 sec rest)

8rds. Hold PVC with arms at a 90 degree angle and underhand grip

Hands outside of shoulders, elbows behind ribs and wrists near hips

Relax your upper body.

Perform constant HIGH jumps as if using a rope for the Tabata rounds


Tabata Penguins (4rds of each) 20sec work 10sec rest

Single, Fast, Short x 4

Single Tall Long x 4

Double Tall long x4 (This is your regular penguin jump)

https://www.youtube.com/watch?v=YsRufY9Hr-o


GRAB A ROPE AND PRACTICE DUBS!

4 SINGLE HIGH JUMPS, 1 DOUBLE UNDER

27 views0 comments

Recent Posts

See All

Conditioning: Partner WOD (split reps) 60 wall balls 60 power snatches 115/75 60 Pull Ups 60 Front Squats 115/75 60 wall balls 60 box jumps over 24/20 in 60 hang clean and jerks 115/75 60 push ups 60

Happy 30th Birthday to 6am Becky! Strength:10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning:12 min Amrap 12 Box Jumps 2 HSPU 9 Hang Power Snatches (115/75)(

Happy First day of December!! Strength: Bench Press 4x10 @ 65% of 1RM Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 10min AMRAP 12 Alt DB snatches (50/35) 9 Toes To Bar 12 Slam Balls (20/15)