(Short Strength/Partner Metcon)
Warm-up: (15 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
20 Walking Lunges
Skill: (15 Min)
10 Min. Handstand Work
Wall Walk to Hold (up to 30 Sec.)
Back-to-wall Hold (up to 30 Sec.)
NOTE: Take everyone through the first 3 drills once with beginners just repeating the Wall-walk to hold, then allow advanced athletes to work on free-standing and walking while most others are doing more rounds of scissors drill with a partner.
Scissors Drill: https://www.youtube.com/watch?v=9lVjgIqyJQE - This is done with one partner standing with an arm accross legs at calf level to ensure no falling away from wall.
Conditioning: (30 Min w/ 20 Min Workout)
Teams of 2
Min. 1: Athlete 1 does Max Calorie Row in 45 Sec. while Athlete 2 Rests
Min. 2: Athlete 2 does Max Calorie Row in 45 Sec. while Athlete 1 Rests
Min. 3: Athlete 1 does Athlete 2's Calorie Count in Wall Balls while Athlete 2 Rests
Min. 4: Athlete 2 does Athlete 1's Calorie Count in Wall Balls while Athlete 1 Rests
Wall-Balls are (20/14 @ 10')
NOTE: If you do not understand the above description please ask - it's the best I can explain in writing. Each athlete is basically trying to make the other athlete do a lot of wall balls by rowing really hard.
Pair-up with another person who wants to go easy