Warm Up:
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 sit-ups
1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 weighted sit-ups
1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 alternating V-ups
1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 V-ups
Skill Work:
4 sets:
10 med-ball cleans
WOD:
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
Intermediate:
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)
Beginner:
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)
Home Workout:
For reps:
AMRAP 2:
V-ups
– Rest 1:00
AMRAP 4:
5 V-ups
7 single-arm DB thrusters (25/35 lb)
– Use one DB.
– Rest 2:00
AMRAP 6:
5 V-ups
7 single-arm DB thrusters (25/35 lb)
9 lateral DB jump-overs
– Use one DB.
Movement scaling options:
Knees to elbow: Range-of-motion, hanging knee raises, V-ups
Wall ball shots: Load, DB thrusters, wall-ball front squat (overhead limitation), wall-ball push press (squatting limitation)
Box jump overs: Height, box step-overs
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg