DATE

2022/09/18 SONNTAG Lessonplan

Partner option:
AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)
– One partner works on the AMRAP, while the other runs 400-m. Partners switch when the run is complete. There is NO REST.

DYNAMIC AND JUMP ROPE WARM-UP | 9:00
1 set:
:30 single-unders
:20 elbow instep + reach/side
:30 plank hold

1 set:
:15 single-leg single-under/side
:20 hamstring scoop/side
:30 hollow rock

1 set:
:30 speed steps
:30 air squats
:30 sit-ups

1 set:
:30 double-unders
:30 plate squats
:30 weighted sit-ups
– Scale the double-unders to more speed steps or penguin taps.

MEDICINE BALL HANG SQUAT CLEAN | 10:00
Medicine ball deadlift
Medicine ball front squat
Medicine ball pull under
Medicine ball hang squat clean

MINI-ROUNDS | 3:00
2 sets:
15 double-unders
10 weighted sit-ups
5 medicine ball hang squat cleans

STRETCHING | 15:00
2 sets:
:30 cobra stretch
:30 scorpion stretch hold/side