Monday October 9, 2023

“Realize this whole game is takeable.” -Anonymous 

Warm Up: 
Samson stretch
OHS
Situps
Good mornings
Pull-ups
Dips

Mini Round:
1 round:
10 plate hops
4 goblet squats
6 walking lunges

WOD:
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.

Intermediate: 
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.

Beginner:
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (18/26 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.

Home Workout: 
5 sets:
On a 1:30 clock:
30 low-object hops (4 in)
15 DB goblet squats (50/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
– Use one DB.

Movement scaling options:
Plate hops: Height, shuffle steps
KB goblet squats: Load, range of motion (to target)
KB walking lunges: Load, bodyweight lunges, step-ups

Post-Workout Skill Work: 
1 set:
400-m single-KB front rack walk
– Switch arms as needed.