Workout of the Day


February 2, 2019

Sport

A: Jump rope Skill work (15 minutes)

B: Metcon (Time)

In teams of 2 complete 4 RFT

100 Double Unders
40 DB Snatches (35/25)
200m Run

C: Metcon (No Measure)

Abs:

3 rounds
10 V-Ups
20 Russian Twists


Performance

A: Jump rope Skill work (15 minutes)

B: Metcon (Time)

In teams of 2 complete 4 RFT

100 Single Unders
40 DB Snatches (25/15)
200m Run

C: Metcon (No Measure)

Abs:

3 rounds
10 V-Ups
20 Russian Twists


Description

A. You will take the first 15 minutes to work on jump rope skill work. If you are trying to get your double unders, you will work on that. If you are trying to increase the number of consecutive single unders then you will work on that before progressing to double unders. This is a great way to take your time and work on technique rather than trying to rush your practice in a high-paced workout.

B. In a team of 2, you will complete four rounds as fast as possible. Each round will consist of 100 double unders (sport)/single unders (performance), 40 dumbbell snatches and a 200-meter run. All of the reps are split between the two people of each team. You may break the reps up by quarters or halves for each exercise but each person must do half of the total amount of reps. 

C. Ab work - at your own pace, you will do 10 V-ups and 20 Russian twists for a total of 3 sets of each. Rest as needed.