Warm Up:
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
Skill Work:
EMOM 9:
1 push press
– Build in load.
WOD: JACK
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)
Intermediate:
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
Beginner:
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
Home Workout:
AMRAP 20:
10 single-arm dumbbell push press (35/50 lb)
10 dumbbell swings (35/50 lb)
10 jumps to, or over, an object (20/24 in)
– Use one dumbbell.
Movement scaling options:
Push press: Load, dumbbell push press, shoulder press
KB swing: Load, decrease range of motion, kettlebell deadlift, good mornings
Box jumps: Height, step-ups, reverse lunges
Cool down:
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side