DATE

2022/05/31 DIENSTAG Lessonplan

TEAM OF 2
AMRAP 14:
9/12 cal. row (each athlete)
24 synchronized sit-ups

AMRAP 12:
9/12-cal. row
24 sit-ups

DYNAMIC PARTNER WARM-UP | 8:00
1 set:
P1: row
P2: 20 box step-ups (10/side)

1 set:
P1: row
P2: 15 box jumps

1 set:
P1: row
P2: 10 box jumps (increase height)

PRE-WORKOUT SKILL | 10:00
5 sets for height:
3 box jumps
– Rest as needed between sets.

CALORIE ROW REVIEW | 10:00
Set 1: 15 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.

Set 2: 15 Pulls on the rower (18-20 Strokes per minute pace)
• At an 18-20 Strokes per minute pace, notice your calories/hr. It should be a lower number..

Set 3: 15 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

Set 4: 15 Pulls on the rower (26-30+ Strokes per minute pace)
• At a 26-30+ Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

POST-WORKOUT COOLDOWN | 5:00
Accumulate:
1:00 cobra stretch
30 Superman arch-ups