Fitness
A. EMOM 12:
1st: 5 rotational med ball scoop tosses, clockwise
2nd: 5 rotational med ball scoop tosses, counterclockwise
3rd: 5 static max effort vertical jumps – 1s pause in dip
Training notes:
–Rotational scoop toss
-Toss medballs against the wall
-On vertical jumps, literally pause in the bent knee/bent hip position for 1s before jumping
B. In teams of two—
200m run/row – each partner
*Partner does plank hold while partner runs.
400m run/row – each partner
*Partner does AMRAP alternating lunges while partner runs.
600m run/row – each partner
*Partner does farmers hold while partner runs.
Training notes:
-Pace for sustainable repeats on run/row.
-After 600m run, go back to 200m run.
-Shoot to do farmers hold unbroken at least on the first round.
Performance
A. EMOM 12:
1st: 5 rotational med ball scoop tosses, clockwise
2nd: 5 rotational med ball scoop tosses, counterclockwise
3rd: 5 static max effort vertical jumps – 1s pause in dip
Training notes:
-Same as Fitness
B. In teams of two—
15 min AMRAP:
200m run/row – each partner
*Partner does AMRAP hollow rocks while partner runs.
400m run/row – each partner
*Partner does AMRAP jumping switch lunges while partner runs.
600m run/row – each partner
*Partner does farmers hold w/ 70/hand – 53/hand while partner runs.
Training notes:
-Same as fitness.
