Double Unders's tag archives

07.01.14

Warm-up 1) 2rds, 15 Jack variations/ 10 Lateral Plette Burpee/ 10 Ice skater over plette/ 20 Dubs 2) mobility as needed Gymnastics 3) Push B Barbell 4) Snatch push press + Snatch Balance + OHS to 90% of snatch 5) Snatch to max in 3 attempts Conditioning "Fists of Fonte" 6) For time:  100 Double-unders 75 Wallball (20/14) 50 KBS (70/53) 25 C2B

06.24.14

Warm-up 1) Line drills-100 yds each, jog back to start after each drill, Skips/ Bounding high knees/ Butt kickers/ Toy soldiers/ Carioca 2) Mobiity as needed Barbell 3) 3 attempts to find heaviest Snatch and CNJ Gymnastics 4) Pull A Conditioning 5) On an 8 minute clock perform 500 meter row/ 400 meter run/ 50 double-unders x 3 rounds Record each round  

06.16.14

Warm-up 1) 2rds, 400 meter run/ 60 second wall sit/ 60 second plank/ 60 second superman hold 2) Mobility as needed Gymnastics 3) Max rep Ring dips 4) Pull B Barbell 5) Back squat, Week 4/ day 1, [4 x 9@70 + 20 pound increase from Week 3] 6) Snatch to 90% then, 3x1 at 90% Conditioning 7) 10 minute AMRAP 100 double unders 50 shoulder-to-overhead (95/65 lbs) 25 toes-to-bar

06.02.14

Warm-up 1) 500 run, 100 double-unders 2) Mobility as needed Gymnastics  3) Pull A Barbell 4) Squat 1 x 5 @ 80% (1 set, its not a typo) 5) 1 Low hang clean + 1 Split Jerk + 1 CNJ,  5 efforts to find heaviest complex Conditioning 6) 4 rounds for time:  200 meter run  50 dubs 200 meter run 15 KBS(70/53)

Thursday the 29th of May, 2014

For time: OPT Flight Simulator 15 minute time limit SCORES Rest as needed 5 Rounds of: 20 second L-Seat 20 Hollow Rocks 20 Superman Rocks