Warm Up:
1 set:
200-meter run or ski
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
Plank Tap Relay Game
Specific Warm-Up:
2 rounds:
3 knees-to-elbows
4 hand-release push-ups
5 Russian kettlebell swings (53/70 lb)
WOD:
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)
Intended Stimulus: 6-12 Minutes
Intermediate:
For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (53/70 lb)
Beginner:
For time:
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (18/26 lb)
Home Workout:
For time:
27-21-15
Lying knees-to-elbows
Hand-release push-ups
Russian dumbbell swings (35/50 lb)
Movement scaling options:
Knees to elbows: Reps, knees-to-armpits, hanging knee raises, lying leg raises
Hand release push ups: Reps, push-ups from the knees
Russian kb swings: Reps, load
Post-Workout Skill Work:
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.