Warm Up:
PVW Switch Warm-Up Game
Specific Warm-Up:
1 set:
10 DB goblet squats
5 single-arm DB hang power cleans/side
– Use one DB.
1 set:
5 DB front squats
5 DB hang power cleans
– Use two DBs.
1 set:
10 DB front squats
10 DB hang power cleans
– Use two DBs.
WOD:
AMRAP 8:
5 DB squats (35/50 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
Intermediate:
AMRAP 8:
5 DB squats (20/35 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
Beginner:
AMRAP 8:
5 DB squats (10/15 lb)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
HOME WOD:
Equipment:
AMRAP 8:
5 DB squats
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
Bodyweight:
AMRAP 8:
5 weighted squats
5 weighted ground-to-overheads
5 burpee over object
Movement scaling options:
DB squat: Load, lunge variations
DB hang power clean: Load, single-arm variations
Burpees over the DB: Step over the DB, regular burpee
KB option:
AMRAP 8:
5 KB goblet squats (53/70 lb)
5 KB swings
5 burpee over the KB
Post-Workout Skill Work:
3 sets:
20 alternating DB renegade rows
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.