Friday April 14th 2017

Dynamic Warmup:  Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up
    • Ankles, Hips & Shoulders
  • Jump Rope Drills
    • Single unders, Single Leg, Running in place, Double unders.

Skill: Minute 21 – 30

Box Jump Landing (Deceleration) and Rebounding Progression

Complete 5 rounds of the following progressions. If you are inconsistent with any of the following progressions, Stay at that progression for the rest of your sets

  • 5-8 Seated Vertical Jumps – Start seated on a bench or box, then accelerate off the seat into a vertical leap, only to land in a controlled descent with your weight in your heels back down to your seat.
  • 5-8 Low Seated Box Jumps – Start seated, then accelerate off the seat jumping on a low box landing in a good athletic stance. Hop backwards off the low box, only to land into a controlled descent back to your seated position.
  • 3-5 Absorbing Box Jumps – Start in a standing position, then sit back into an athletic stance to jump up on a box. Recover on top of the box and set up to drop backwards off the box only to land back into the athletic stance to hold for
  • 3-5 seconds. After the pause in the athletic stance, accelerate and jump back up to the top of the box. Plan on resting on top of the box.
  • 3-5 Rebounding Box Jumps – Apply all the positions from the progressions and try to land in a controlled and organized position to rebound by using your legs and not just ankles. If you are comfortable with box jumps, you may use a higher box during these progressions.

Use this drill to focus on landing with a quality position. Even if you stay with the first couple progressions, the goal is to teach your legs to absorb and deceleration control vs allowing your ankles and knees take on the force.  

You may move through the progressions if you have full control through the range of motion that is required for the

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Workout: Minute 31 – 60

Complete the following for time:

  • 100 Double Unders
  • 50 Wall Balls 14-9′ / 20-10′
  • 40 Toes to Bar – Modify with Hanging Knee Raises
  • 30 Push Press 75 / 115
  • 20 Box Jump Step Down 20’ / 24’
  • 10 Muscle ups – Modify with 15 Burpee Pull Ups or complete 3 rounds of 5 Burpees and 5 Ring Rows

Repeat from 9/26/16

Score: Total Time

Diablo F!T: Complete as many rounds possible with 7 – 6 – 5 minutes of working intervals with a 1 minute rest between rounds.  

  • 100 Double Unders or different jump rope skills
  • 50 Heavy Wall Balls – Use a heavier Ball or throw to a higher target.
  • 40 Toes to Bar – Modify with Hanging Knee Raises
  • 30 DB Push Press
  • 20 Box Jump Step Down
  • 10 Muscle ups – Modify with 15 Burpee Pull Ups or complete 3 rounds of 5 Burpees and 5 Ring Rows

After the last working interval, complete a 400m Med Ball Run. Use the ball you used in the Wall Balls

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