2020-1-31 Coaches Notes

Warm-up
Time needed w/ prep: 5 minutes

OPTIONAL Warm-up
3 rounds for quality
7 No push-up burpee
7 Ring swings/bar swings (hollow arch swings)
7 High hang power clean (can progress to low hang/below the knee)
7/leg single leg hops

AMRAP18
5 Ring Muscle-up / 8 Pull-ups
8 Power Cleans, 185/125
24 Box Jumps, 30/24”
13 Burpees

Time needed w/ prep: 25 minutes.

Goal/stimulus: Memorial workout— goal is to stay moving and give your best effort.

Ring MU

  1. Can be modified and subbed for ANY rep scheme or muscle-up type. 8 Pull-ups are the substitute if muscle-ups are out of skills.

  2. Encourage athletes to break these up early, since 18 minutes is a long time

Power clean

  1. Weight should be moderate heavy— something that will be done in singles, but could touch and go for 2-3 reps.

  2. Make sure athletes are catching in proper power position / quarter squat. No lean back or starfish power cleans.

Box jump & burpees

  1. Step down on box jumps

  2. Burpees can be done in any way

  3. Goal is to stay moving on these.

Cool down stretches

Lat stretches
Calves and low back

Frank Nguyen