Warm Up:
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:20 single-unders
1 set:
10 KB deadlifts
10 alternating scorpion stretches
:20 single-unders
1 set:
10 KB good mornings
20 alternating reverse lunges
:20 double-unders or single-unders
WOD:
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Intermediate:
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Beginner:
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Home Workout:
AMRAP 5:
30 DB swings (35/50 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 DB swings (35/50 lb)
20 jumping lunges
Movement scaling options:
kB swings: Load, range of motion, KB deadlifts
Jumping lunges: Reverse lunges, step-ups
Post-Workout Skill Work:
Accumulate:
30 KB Turkish get-ups