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 (not the same as a burpee, look up on you tube)
*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
-100 Double Unders / OR 200 Single Unders
-50 Dumbbell Shoulder Rack Step Up
-30 Barbell Shoulder Press
Rest 3 Minutes
-30 Barbell Shoulder Press
-50 Dumbbell Shoulder Rack Step Up
-100 Double Unders / OR 200 Single Unders
**Could also do:
Barbell Front Rack Step Up
Suggestions
Men: 35-40# DBs / 95-115# Press Women: 20-25# DBs / 55-65# Press
Goal: 15-19 Minutes
Coaches Notes
Break up the first set of 100 double unders in 5 sets or fewer. Keep the shoulders back with the arms relaxed. Make sure to rotate the rope using your wrists. If you’re still working on them at 2:00, you can stop there and move on.
The dumbbell step ups, keep your sets unbroken for sets of 10-15 reps at a time. Aim to be done in 3:00 or less.
Complete larger sets on the shoulder press and shoot for 15-20 reps a minute.