Warm Up:
1 set:
1:00 alternating spiderman stretches
1:00 alternating scorpion stretches
1:00 air squats
1 set:
30 jumping jacks
10 box step-ups
10 hanging knee raises
1 set:
20 jumping jacks
10 box jumps (step down)
10 knees-to-armpits
1 set:
10 jumping jacks
10 box jumps
10 toes-to-bar
Specific Warm-Up:
2 sets:
5 wall-ball shots
5-7 deadlifts
5-7 push presses
– Build to your workout weight.
WOD:
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00
Intended Stimulus: 15-18 Minutes
Intermediate:
Same as Rx
Beginner:
3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raises
Rest 1:00
Home Workout:
3 rounds for time of:
20 single-DB thrusters (35/50 lb)
20 DB deadlifts
40 lateral jumps over the DB
20 DB push presses
20 V-ups
– Rest 1:00.
– Use one DB for the thrusters by holding it by each head with the handle parallel to the floor.
– Use two DBs for the deadlifts and push presses.
Movement scaling options:
Wall ball shots: Load, DB thrusters, med-ball front squats (overhead limitation), med-ball push presses (squat limitation)
Deadlifts: Load, KB sumo deadlifts
Box jumps: Height, box step-ups
Push presses: Load, DB push presses, shoulder presses
Toes to bars: Knees-to-armpits, hanging knee raises, lying leg raises, AbMat sit-ups
Cool down:
1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side