Warm Up:
AMRAP 5:
50-ft bear crawl (25-ft down and back)
50-ft walking lunges
50-ft broad jumps
WOD:
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
Intermediate:
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (26/35 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
Beginner:
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (18/26 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
HOME WOD:
Equipment:
For reps:
Tabata burpees
Tabata hollow rocks
Tabata dumbbell swings
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
Bodyweight:
For reps:
Tabata burpees
Tabata hollow rocks
Tabata squats
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
Movement scaling options:
Burpee: Straight arm burpee, burpee to a box
KB swing; Load, eye-level swing
Hollow rock: Single leg tucked, both legs tucked, hands and arms reaching forward with both knees tucked
Post-Workout Skill Work:
Accumulate:
10 KB Turkish get-ups/arm