Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
Every 3 Minutes for 18 Minutes (6 Rounds Total)
-16 Alternating Dumbbell Farmer Step Up
-16 Box Jump Over
Rest remainder of 3 minute window each time!
Suggestions
Men: 40-50# DBs / 20-24″ Box Women: 25-35# DBs / 16-20″ Box
Goal: 1:30 – 2:30
Coaches Notes
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.
Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it’s all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again.