Warm Up:
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell
1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders
1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)
1 set:
10 thrusters (empty barbell)
:30 double-unders
Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep push press
WOD:
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)
Intended Stimulus: 6-10 Minutes
Intermediate:
5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)
Beginner:
5 rounds for time:
50 single-unders
10 thrusters (35/45 lb)
Home Workout:
5 rounds for time:
50 double-unders
12 thrusters (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Double-unders: Reps, single-unders
Thruster: Load, dumbbell options
Cool down:
1 set:
:30 calf foam roll/side
:30 tibialis anterior foam roll/side