WORKOUT OF THE DAY – THURSDAY 2/7/19

Movement Clinic: Double-Unders!

A: Warm Up

  • 1000 m Row
  • 3 Rounds:
    • 5 x Inch Worms
    • 5 x Sampson Stretches
    • 5/5 x Arm Circles (Fwd/Back)

B: 30 Sec On/30 Sec Off

  • Single Unders
  • Jump Side to Side Singles
  • Jump Forward and Backward Singles
  • 15/15 Sec Singles on One Foot 

C: Double-Under Progressions

  • Slow and Tall Singles 
    • Tip: Body position never changes as you jump higher
  • Penguin Drill
    • No rope, jump and  hit thighs twice
  • Slow and Tall Singles + Double Under Attempts
  • 5 min “Good Practice”

D: “AFTER PARTY” – For Time

  • Dumbbell Front Squats (50/35)
    • 1 – 2 – 3 – 4 – 5 – 6 – 7
  • After every round, complete 20 Double-Unders