Warm Up:
1 set:
10 alternating Samson stretches
10 inch worms
10 alternating plank reach-throughs
10 alternating Cossack squats
10 hand-release push-ups
10 air squats
20 mountain climbers
20 high knees
20 butt kickers
1 set:
100-meter run (easy)
10 med-ball front squat
1 set:
100-meter run (moderate)
10 med-ball push presses
1 set:
100-meter run (fast)
10 wall-ball shots
Specific Warm-Up:
2 sets:
5 up-downs
5 handstand push-ups
5 wall-ball shots
– Rest :30 between sets.
WOD:
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
Intermediate:
AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)
Beginner:
AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)
Home Workout:
AMRAP 15:
200-meter run
10 handstand push-ups
15 single-arm dumbbell thrusters (35/50 lb)
– Use one dumbbell.
Movement scaling options:
Run: Distance, bike, row
Handstand push ups: Reps, pike push-ups, dumbbell push presses
Wall ball shots: Reps, load, target height, range of motion
Cool down:
Accumulate:
20 reach, roll and lift
1:00 couch stretch/side