PVC switch warm-up game | 8:00
— Athletes stand in a circle, and each athlete holds a PVC upright.
— Coach calls “”left”” or “”right,”” and athletes rotate to the next PVC.
— Object: ensure the PVCs do not fall as the athletes rotate.
— The group must do penalty reps if an athlete drops a PVC or falls.
— Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.
Penalty movements:
20 mountain climbers
10 PVC around the worlds
10 PVC shoulder presses
10 PVC push presses
20 jumping jacks
6 alternating elbow-to-insteps
Dynamic warm-up | 7:00
2 sets:
:30 single-unders
10 PVC pass-throughs
10 PVC good mornings
10 PVC shoulder presses
10 PVC overhead squats
– RX –
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
– INTERMEDIATE –
For time:
21-15-9:
KB swings (35/53 lb)
50-50-50:
Double-unders
– BEGINNER –
For time:
21-15-9:
KB swings (18/26 lb)
50-50-50:
Single-unders
– MASTERS 55+ –
For time:
21-15-9:
KB swings (35/53 lb)
70-70-70:
Double-unders
Pre-workout accessory
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
1 set:
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)
– AT-HOME –
For time:
24 alternating dumbbell hang santches (35/ 50 lb)
100 double-unders
18 alternating dumbbell hang santches
100 double-unders
12 alternating dumbbell hang santches
100 double-unders
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