Warm Up:
1 set:
:30 bike (easy pace)
10 alternating Spiderman stretches
10 staggered stance good mornings/leg
1 set:
:30 bike (moderate pace)
10 alternating lunges
10 alternating DB deadlifts
1 set:
:30 bike (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls
1 set:
:30 bike (fast pace)
10 DB goblet squats
10 alternating DB snatches
Skill Work:
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.
WOD:
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)
Intended Stimulus: 8-12 Minutes
Intermediate:
For time:
50 calorie bike
50 overhead squats (55/75 lb)
50 alternating DB snatches (20/35 lb)
Beginner:
For time:
40 calorie bike
40 overhead squats (35/55 lb)
40 alternating DB snatches (15/20 lb)
Home Workout:
For time:
50 weighted DB step-ups (35/50 lb) (20/24 in)
50 single-arm DB overhead squats
50 alternating DB snatches
– Hold the DB on the shoulder during the step-ups.
Movement scaling options:
Cal bike: Calories, substitutions
Overhead squats: Load, reps, front squat
Alternating DB snatches: Load, reps, single-arm DB hang power cleans
Cool down:
1 set:
1:00 couch stretch/side
1:00 forearm stretch/side