DATE

2022/09/29 DONNERSTAG Lessonplan

ANNIE // BENCHMARK

For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

TIMECAP: 13:00

PARTNER WARM-UP | 10:00
Perform a new movement each rotation. Once both partners run, bear crawl, and AMRAP the cossack squats, Partner 1 will run and crawl again while Partner 2 AMRAPs a plank hold. Continue this pattern until 8:00 has passed.

On an 8:00 clock:
Partner 1 | 100-m run + 50-ft bear crawl
Partner 2 | Cossack squats, plank hold, samson lunges, hollow rocks
– One partner runs and bear crawls while the other AMRAPs one movement at a time.

DOUBLE-UNDERS | 8:00
:15 fast singles
:15 power jump singles
:15 single-leg single-unders/leg
:20 speed steps „Run in place“
:20 single-single-double
:20 single-double-double
3:00 of practice

MINI-ROUND | 3:00
2 sets:
:20 double-unders
:20 sit-ups
– Rest :20

ACCESSORY | 16:00
3 sets:
200-m jog
600-m run

STRETCHING | 4:00
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch