Warm Up:
2-3 rounds x 10 reps or :30 of:
Samson stretch
Overhead squats
Sit-ups
Hip extensions or Good mornings
Pull-ups
Dips
Skill Work:
On a 12:00 running clock:
Squat therapy
– Layer in a new point of performance every 2:00.
– Ask athletes to perform reps on your cue.
WOD:
AMRAP 10:
Wall-ball shots (14/20 lb)(9/10 ft)
– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (35/50 lb).
Intermediate:
AMRAP 10:
Wall-ball shots (14/20 lb)(9/10 ft)
– Perform a DB 100 ft farmers carry after every 20 reps.
– Use two DBs (25/35 lb).
Beginner:
AMRAP 10:
Wall-ball shots (10/14 lb)(8/9 ft)
– Perform a DB 50 ft farmers carry after every 20 reps.
– Use two DBs (10/15 lb).
HOME WOD:
Equipment:
AMRAP 10:
Single-DB thrusters
– Perform a 100-ft DB farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs.
Bodyweight:
AMRAP 10:
Push-ups
– Perform a 100-ft weighted carry (4x25ft or 2x50ft segments) after every 20 reps.
Movement scaling options:
Wall-ball shot: Load, target height, medicine-ball substitutions
DB Farmers carry: Load, single-arm variations
Partner option:
AMRAP 10:
P1: AMRAP wall-ball shots (14/20 lb)(9/10 ft)
P2: 200-ft DB farmers carry
– Switch movements every time a partner returns from the farmers carry.
– Score is the total WBS completed.
Cool down:
1 set:
1:00 quad foam roll
1:00 thoracic foam roll
1:00 glute foam roll