Warm Up:
1 set:
10 alternating Samson stretch
10 alternating plank reach-throughs
10 alternating Scorpion stretch
10 good mornings (unloaded)
1 set:
30 jumping jacks
10 air squats
30 skier jacks
10 alternating lunges
30 mountain climbers
1 set:
10 stagger stance good mornings/leg (empty barbell)
10 sumo deadlifts + upright row (empty barbell)
10 alternating barbell lunges
Specific Warm-Up:
KB Swing and Rowing Warm-Up
WOD:
AMRAP 20:
10 single-arm KB swings, right (35/53 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (65/95 lb)
10 barbell back rack lunges, left
– KB swings to eye level.
Intermediate:
AMRAP 20:
10 single-arm KB swings, right (26/35 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (55/75 lb)
10 barbell back rack lunges, left
– KB swings to eye level.
Beginner:
AMRAP 20:
10 single-arm KB swings, right (18/26 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (35/45 lb)
10 barbell back rack lunges, left
– KB swings to eye level.
HOME WOD:
Equipment:
AMRAP 20:
10 single-arm DB swings, right
10 single-arm KB swings, left
200-m run
10 dumbbell lunges, right
10 dumbbell lunges, left
– DB swings to eye level.
Bodyweight:
AMRAP 20:
10 weighted single-arm push presses, right
10 weighted single-arm push presses, left
200-m run
10 weighted lunges, right
10 weighted lunges, left
Movement scaling options:
Single arm KB swing: Load, single-arm KB deadlift
Row: Distance, bike, ski, run
Lunge: Load, walking lunge, step-ups
Limited equipment:
AMRAP 20:
10 single-arm KB swings, right (35/53 lb)
10 single-arm KB swings, left
200-m run
10 barbell lunges, right (65/95 lb)
10 barbell lunges, left
– KB swings to eye level.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side