Workout of the day

Workout of the day

Thursday – 10/10/2019

The Workout for Thursday is:

WARM-UP
Coach’s Choice

DOUBLE-UNDER SKILL DAY
For 10-15 minutes
We will practice on the basics for Double-Under Progression & Efficiency.

Double-Under Progression
-Step 1: Single-Unders
-Step 2: Power Jumps (no rope)
-Step 3: Penguin Taps
-Step 4: Big Singles (yep, single with power jumps… how much control do you have with your rope)
-Step 5: Go for on Double-Under (be sure to land soft, ready to jump again)
-Step 6: Perform Single РDouble РSingle РDouble 
-Step 7: Try Unbroken Double-Unders

SWEAT WORKOUT
EMOM x 20 minutes (5 rounds)
Station 1 – Machine of Choice x 10 to 15 Cals
Station 2 – Burpees x 10 to 15 Reps (make this a HS walk progression station if you’d like to practice)
Station 3 – Double-Unders x 30 seconds (no more than 50 reps)
Station 4 – Seated Pike Ups Over KB x 30 seconds

EXTRA CREDIT
[Recovery]
Spend 15-20 minutes on a machine of your choice.
At no point should you feel taxed. You should be able to hold a conversation the entire time. Grab some headphones and listen to some peaceful music, book, or podcast. Enjoy.

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