Warm Up:
1 set:
30 jumping jacks
10 push-up to down dog
10 alternating spiderman stretches
1 set:
20 skier jacks
:20 top-of-the-ring dip support hold
20 skier jacks
:20 bottom-of-the-ring dip support hold
10 air squats
1 set:
10 up-downs
10 foot-assisted ring dips
10 wall-ball front squats
1 set:
30 high knees (in place)
10 jumping ring dips
10 wall-ball push presses to the target
1 set:
30 butt kickers (in place)
5-10 ring dips
10 wall-ball shots
Skill Work:
EMOM 5:
3 hang squat cleans
– Build in load.
WOD:
AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
Intermediate:
AMRAP 10:
3 wall-ball shots (10/14 lb)
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.
Beginner:
AMRAP 10:
3 wall-ball shots (6/10 lb)
3 foot-assisted ring dips
6 wall-ball shots
6 foot-assisted ring dips
9 wall-ball shots
9 foot-assisted ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
HOME WOD:
Equipment:
AMRAP 10:
3 single-DB thrusters
3 hand-release push-ups
6 single-DB thrusters
6 hand-release push-ups
9 single-DB thrusters
9 hand-release push-ups
Etc …
– Continue to add 3 reps to both movements until time expires.
Bodyweight:
AMRAP 10:
3 jumping air squats
3 hand-release push-ups
6 jumping air squats
6 hand-release push-ups
9 jumping air squats
9 hand-release push-ups
Etc …
– Continue to add 3 reps to both movements until time expires.
Movement scaling options:
Wall ball shot: Load, wall-ball push press, wall-ball front squat
Ring dip: Jumping dips, banded dips, bench/box dips
Limited Equipment:
AMRAP 10:
3 wall-ball shots (14/20 lb)
3 hand-release push-ups
6 wall-ball shots
6 hand-release push-ups
9 wall-ball shots
9 hand-release push-ups
Etc …
– Continue to add 3 reps to both movements until time expires.
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side