0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the needle
Scorpions
Banded Pass Throughs
Banded Lat Stretch
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
8 Heel Touches
6 Knee Raises
4 Good Mornings
Strength
Heel Touches 4x30 (VIDEO)
Hanging Knee Raises 4x14
Good Mornings 4x5
FOCUS:
Reps on heel touches and knee raises went up to continue to build core strength endurance
Reps on Good Mornings went down, try to increase the weight
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Heel Touches, M2: Knee Raises, M3: Good Mornings
Endurance Prep
2-3 Rounds
8 Russian KB Swings
8 Flutter Kicks
50m Carry
8 KB Lying Leg Raises
Endurance:
AMRAP 12
20 Russian KB Swings @53/35
40 Flutter Kicks
100m Single KB Carry
10 KB Lying Leg Raises (VIDEO, we are using just one KB)
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Grip and core muscle burn
The movements should allow for a steady pace throughout, heart rate will increase but will not be the limiting factor, muscle fatigue will be
STRATEGY:
Push to stay unbroken on the Swings, Sit-ups and Leg Raises
Switch hands as needed on the carry
WEATHER CONSIDERATIONS:
If it is bad weather or too cold then change to 100yd Single KB Carry
BEGINNER: 26/18, no weight on the leg raises
SCALED: 35/26
Rx+: 70/53
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