Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-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 “SPHINX”
Broken up however you choose…
-120 Kettlebell Overhead Swing
-120 Box Jump/ OR Step Ups
…choose wisely.
Suggestions
Men: 40-55# DB/KB | 20-24″ Box
Women: 25-35# DB/KB | 16-20″ Box
Goal: 10-15 Minutes
Coaches Notes
In this workout, you get to choose your own adventure by breaking up each movement however you want.
Be smart with how you break each movement and play to your strengths. Some of us will be comfortable with bigger sets, whereas others will prefer smaller sets. Examples of how to break this workout up could be: 6 rounds of 20 reps of each movement, 8 rounds of 15 reps of each, or 10 rounds of 12 reps of each.
For the kettlebell swing, focus on pushing your hips back to initiate the movement. We want tension in our glutes, hamstrings, and back to load a powerful hip extension in getting the weight overhead in one smooth motion. During the box jump, try to move at a steady pace. Be sure that as you jump and land, you are working hard to keep your knees tracking over your toes.