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 – AMRAP
18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)
-8 Push Up
-10 Kettlebell Overhead Swing
-12 Air Squat
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 12-15 Rounds
Coaches Notes
You’ve got a fairly low number of reps for each movement per round so they should go pretty quick. Each round should take 1:10-1:30.
Choose a variation on the push ups that you can easily do 8 reps. These are going to get very challenging as the workout progresses and we want you to be able to complete them in 1-2 sets the whole way. Break before you start to lose form.
Choose a weight on the kettlebell swings that you can go unbroken the whole way.