Warm Up:
1 set:
5 med-ball chest passes with a partner
5 med-ball bounce passes with a partner
10 alternating box step-ups with a partner
5 med-ball chest passes with a partner
5 med-ball bounce passes with a partner
10 alternating squat jumps with a partner
5 med-ball chest passes with a partner
5 med-ball bounce passes with a partner
10 alternating box step-ups + step-off box and land in a squat
3 sets:
5 shoulder presses – elbows in front of the bar in the rack
5 sumo deadlifts – feet are just wider than squat stance
5 jumps in place (on sets 2 and 3 have athletes box jump with a step-down)
BENCHMARK WOD: FIGHT GONE BAD!
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Intermediate:
Same as Rx
Beginner:
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Home Workout:
3 rounds for reps:
1:00 DB goblet squats (20/30 lb)
1:00 single-DB push presses
1:00 jumps onto, or over, an object (20 in)
1:00 DB sumo deadlift high pulls
1:00 up-downs
– Rest 1:00 between rounds.
– Use one DB.
Movement scaling options:
Wall ball shots: Load, height
Push presses: Load, DB push presses
Box jumps: Height, jumps over a line, 20-in box step-ups
Sumo deadlift high pulls: Load, KB or DB options
Row: Any machine
Cool down :
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot