Les Trois

Saturday – February 3, 2018 – 180203

Context: Mental Toughness – Pushing harder when you have teammates

Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 ‘halos’, 10 ring dips or ring push-ups, 15 jumping jacks

Mobility: Hip

Skill Practice Warm Up: Spend 5 minutes working on jump rope and double under skills.

Strength: none

Super Set: none

Metabolic Conditioning: “Les Trois

25 minute AMRAP (as many rounds as possible)

Teams of 3, one person working at a time (except the carries)

30 back squat (Health: 55lb / Athletic*: 85lb/ Performance: 135lb)

200m sandbag run (Health: 45lb / Athletic*: 60lb / Performance: 80lb) or plate run (Health: 15lb x 2, Athletic*: 25lb x 2, Performance: 45lb x 2) – everyone runs together. Indoor: 40′ sandbag/plate carry x 9 (partners can rest)

60 sit-ups

8 muscle-ups OR 3 chest-to-bars, 3 ring dips per 1 muscle-up* (Health: 5 jumping chest-to-bar pull-ups, 5 ring push-ups per 1 Muscle ups)

*Women’s “Performance” weights and reps (Rx)

Indy Version: 10 back squats, 50m sandbag carry, 20 sit ups, 3 Muscle ups or 9/9 chest to bar and ring dips, 1 minute rest, 20 min AMRAP

Scaling Guide: 3-6 rounds

Compare to: March 11, 2017

Coaching Tips: Sub 20′ out and 20′ back carry x 9 for inclement weather.  Use communication and planning so that everyone gets to do more of what they are good at and less of what they aren’t!  When possible, spread out those who can do muscle ups onto different teams so that as many teams as possible can check these off the list (versus having 2 or 3 people on one team doing them). Switch off often. As soon as you start to slow down trade with a teammate. Partners can set up for the next movement when the other teammate is finishing the movement before.

Optional ‘Cash Out’ or Hypertrophy:  none

“By the Numbers” Book References: Back Squat p. 171, Running p. 269, Butterfly Sit-up p. 133, Muscle-up p. 478, Kipping pull-up p. 258, Ring dips p. 244, Ring push-up p. 308