Tuesday- January 21st

Weekly Warm-Up

+ Today's Warm-up Movements:

*5:00 Skill work of your choice

A. 15-min Double-Under Practice: RHYTHM

*even if you can already do double-under, these exercises should help you to become more proficient

The key to getting double unders is your rhythm. Once you have your body in sync with your rope you can do anything you want, but getting to that point can be tricky!

  • Practice single bounces (This is where the rope goes around your body one time each time you jump.) Once you can do about 15-20 in a row you are good to move on!

  • Now try doing 3 single bounces and 1 double under. (This will help get the rhythm of a double under) once you can do this about 5 times in a row you are good to move on!

  • 2 single bounces and 1 double under. Once you can do this about 5 times in a row you are good to move on!

  • 3 single bounces and 2 double unders. Once you can do this about 5 times in a row you are good to move on!

  • 2 single bounces and 2 double unders. Once you can do this about 5 times in a row you are good to move on!

  • 2 single bounces and 4 double unders. Once you can do this about 5 times in a row you are good to move on!

  • Now try 5 straight double unders and keep going! See how many you can do.

B. “Layup”

For Time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

C. Buy-Out

Calf Smash x 2:00 each

Glute Smash x 2:00 each

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