7
Dec
Group Class – Thu, Dec 8
BIO Community Fitness- King George – Group Class
NOT FOR TIME THURSDAY (Checkmark)
100 Shoulder to Overhead (135/95)[61/43]
Every Break:
100 Meter Farmers Carry (50’s/35’s) [22.5/15]
Double Under Challenge Day 5
1. Skill Development
3 Rounds for Quality with MEDIUM rope (round 1 = eyes open, round 2 = eyes closed, round 3 = eyes open)
A. 20 Reps “Big Singles” ▶️ Rest / partition as needed
Focus on jumping with feet together and HIGHER than a normal single under. Keep a slow, controlled, and steady pace. We are working on Jump Control in this drill.
B. 20 Reps “Speed Singles” ▶️ Rest / partition as needed
These are done for speed. Your jump can be as short and quick as you want
C. 20 Reps “Penguin Claps” ▶️ Rest / partition as needed
D. 10-20x Double Under Total Reps and/or Attempts. Rest/Partition as needed.
I care about your JUMP CONTROL and ROPE SPEED