Fast Feet Agility Drills (Low Plate) [0:00-6:00]
2 Rounds:
10 Scissor Toe Taps
10 Straddle Hops
10 Forward Step Ups
10 Lateral Step Downs
EXPLOSIVE POWER
Front Squat [6:00-21:00]
3 Sets:
3 Front Squats at 80-85%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Hold Me Now" [23:00-38:00]
3 Rounds For Time:
30-20-10 Dumbbell Push Press (50/35)s
10-20-30 Unweighted Jumping Lunges
60 Double Unders
Time Cap: 15 Minutes
VO2 MAX & MUSCULAR ENDURANCE
KG | (22.5/15)
Age Group
13-15, 55+: (35/25)'s
KG: (15/11)
Same as class
In part 1, The goal of today's plyometric work is to improve quickness through controlled, explosive, quick efforts. Tap the plate rapidly while maintaining posture and rhythm. Keep hips stable, arms controlled, and foot contacts light and fast. This drill sharpens foot speed, coordination, and ankle stiffness for agility and change-of-direction performance.
In part 2, This is the sixth week of our 8-week Base Camp strength cycle, Your working sets should land within the suggested percentage range. Work at a percentage that allows for minimal pausing between reps.
In part 3, this one’s going to light up your shoulders and legs, fast. Expect a deep burn in round two and a real mental challenge to keep moving. If double-unders are a challenge, pace early so you can maintain a good rhythm.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate
Fitness Attributes Improved: VO2 Max & Muscular Endurance
Target Score: 10-13 Minutes
Use two dumbbells for the push press. Choose a weight and variation that allows you to complete the push press and lunges in at least sets of 10. Choose a double under variation you can complete within 1:00.
Jumping Lunges: There is no requirement for how high you jump between lunges, but you must reach full knee extension of the front leg before switching feet. Your back knee should just barely touch the ground. Don't slam your knee into the ground. Alternate legs every rep.
Elbows High
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.
Break the early set of push press into 2-3 sets if your shoulders start to fatigue. We want to set ourselves up to do the round of 20 in as few sets as possible.
Stay smooth and consistent through the jumping lunges to manage heart rate and preserve your legs for jumping on the double
Keep your rope transitions smooth and tight and aim to go unbroken on double-unders if possible, but don’t let misses spike frustration. If your heart rate is high, break the double unders into 2 sets.
FAST FEET DRILLS
Agility Ladder
High Box Jumps
Seated Box Jumps
Depth Broad Jumps
Band-Resisted Broad Jumps
Broad Jumps
Jumping Lunges
Squat Jumps
Max Height Vertical Jumps
DUMBBELL PUSH PRESS
Reduce Loading/Reps
Sub Kettlebells
Sub Barbell (105/75)
Dumbbell Strict Press
Kipping Handstand Push-ups
JUMPING LUNGES
Step Back Lunges
Walking Lunges
Front Squats
Goblet Squats
Box Jumps
DOUBLE UNDERS
Reduce Reps
90 Single Unders
Plate Hops
12 Burpees
1:00 Effort On Any Machine
Today’s class should flow on the clock. There is no practice round written due to one thing flowing into the next. The warm up will touch on our workout movements to prep, but each segment should help prep the next.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-21 minutes)
Dumbbell Push Press Specific Warm-Up
Front Squat | tell, show, do, check
(27-43 minutes)
Agility (21-27 minutes)
N/A
(45-60 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Posterior Pump
[PART A]
3 Sets:
20 Banded Prone Hamstring Curls
[PART B]
3 Sets:
15 Single Leg Glute Bridge (R)
15 Single Leg Glute Bridge (L)
* Rest 2 Minutes Between All Sets
Mindset
Charles Lamb
"The greatest pleasure I know is to do a good action by stealth, and to have it found out by accident."
There’s a unique joy in doing good deeds quietly and letting them be discovered naturally.
