Warm Up:
1 set:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 squat-to-stands
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Box Jump Warm-Up:
1 set:
10 calf raises/leg
10 Step-ups (low box)
10 jumping air squats for max-height
:30 box jumps (workout height)
WOD:
3 rounds for reps:
1:00 box jumps (24/30″)
1:00 double KB push presses (35/53 lb)
1:00 GHD sit-ups
Intermediate:
3 rounds for reps:
1:00 box jumps (20/24″)
1:00 double KB push presses (26/35 lb)
1:00 GHD sit-ups (to parallel)
Beginner:
3 rounds for reps:
1:00 box step-ups (12/20″)
1:00 double KB push presses (18/26 lb)
1:00 sit-ups
HOME WOD:
Equipment:
3 rounds for reps:
1:00 jumps to, or over, an object (hip height)
1:00 double DB push presses
1:00 weighted sit-ups
Bodyweight:
3 rounds for reps:
1:00 jumps to, or over, an object (hip height)
1:00 handstand push-ups
1:00 weighted sit-ups
Movement scaling options:
Box jump: Box-height, step-ups
Double KB push press: Load, KB shoulder presses, single-arm variations, DB push press
GHD Sit-up: Partial ROM, weighted sit-up
Limited equipment option:
3 rounds for reps:
1:00 box jumps (24/30″)
1:00 double DB push presses (35/50 lb)
1:00 medicine-ball sit-ups (14/20 lb)
Post-Workout Skill Work:
1 set:
200-m double-KB front rack walk
50 hip extensions
– Use the same KBs from the workout.