Saturday – January 05, 2019 – 190105
Context: Mental Toughness – Can you be honest with yourself and your team about your abilities?
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: Spend 10 minutes working on kipping progressions, focusing on pull ups and bar muscle ups.
Super Set: none
Metabolic Conditioning: “Mario Cart”
Teams of 3 conga line style
6 rounds for time
4 sled pushes 20′ round trip (Health: +0lbs, Athletic*: +50lbs*, Performance: +90lbs)
15 chest to bar pull up (Health: 15 jumping chest to bar)
20 sit ups
25 American Kb swings (Health: 26lb, Athletic*: 35lb*, Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 25 minutes, about 3 minutes per round. Scale Up: 90/140lb sled, 15 GHD sit ups, 53/70lb kb swings.
Compare to: NEW WORKOUT!
Coaching Tips: Pick who can go fastest to enter into the workout first. Each subsequent teammate cannot move forward until the person in front of them finishes. If the person in front of you isn’t done yet, slow down so you do not blow yourself up and then spend an inordinate amount of time waiting. On the last round, speed up as the person in front finishes.
Optional ‘Cash Out’ or Hypertrophy: 5 per side Turkish Get Up, 30 cal row, 3 rounds, OR 3 sets of 12 single arm db shoulder press in a super set with 15 banded hamstring curls
“By the Numbers” Book References: Kipping Pull-up p. 258, Jumping Pull-up p. 209, Kettlebell Swing p. 277