Tuesday 10/24/2023

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WOD
"Michelangelo”
10 min AMRAP
20 GHD Sit Ups (Scale is V-Ups)
20 Box Jump 24"/20"
20 Kettlebell Swings 55#/35#

-rest 5:00-

5 min AMRAP
10 GHD Sit Ups (Scale is V-Ups)
10 Box Jump 24"/20"
10 Kettlebell Swings 55#/35#

Skills and Drills
Double-Unders: Week 5 Day 1

Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:
- Max reps of unbroken double-unders.
- Track your best score of the day.
- Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs
How to score crossovers: https://bit.ly/48CR1MB

Thursday 10/19/2023

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WOD
"Yu-Gi-Oh"
2 rounds For Time:
30 Kettlebell Goblet Squats 55#/35#
30 Step Ups 24"/20"
30 Kettlebell Swings 55#/35#
30 Box Jumps 24"/20" OR Step Ups holding KB

** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.

Skills and Drills
Double-Unders: Week 4 Day 1

Single-Double-Single-Double

Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’

Goal Workout:
Complete 20 single-double reps, unbroken
Once you can complete this workout, move on to phase 5.

Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!