Warm Up:
1 set:
2:00 bike, row, or ski
1 set:
10 alternating Samson stretch
10 push-ups to down dog
10 unweighted Kang squats
1 set:
10 tuck jumps
10 shoulder presses (empty barbell)
10 KB deadlifts
10 box step-ups
1 set:
10 alternating jumping lunges
10 push presses (empty barbell)
10 KB swings
10 box jumps
Skill Work:
EMOM 9:
1 push press
BENCHMARK WOD: JACK
AMRAP 20:
10 push presses (75/115 lb)
10 KB swings (35/53 lb)
10 box jumps (20/24 in)
Intermediate:
AMRAP 20:
10 push presses (65/95 lb)
10 KB swings (26/44 lb)
10 box jumps (20/24 in)
Beginner:
AMRAP 20:
10 push presses (35/45 lb)
10 KB swings (18/26 lb)
10 box step-ups (12/20 in)
HOME WOD:
Equipment:
AMRAP 20:
10 DB push presses
10 DB swings
10 jumps onto an object
Bodyweight:
AMRAP 20:
10 handstand push-ups
10 up-downs to a target (6″)
10 jumps onto an object
Movement scaling options:
Push press: Load, DB push press, strict press
KB swing: Load, decrease range of motion, KB deadlift, good mornings
Box jump: Height, step-ups, reverse lunges
Partner option:
AMRAP 20 with a partner:
10 push presses (75/115 lb)
10 KB swings (35/53 lb)
10 box jumps (20/24 in)
Cool down::
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side