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
7 Minute AMRAP
-14 Kettlebell Overhead Swing
-14 Alternating Goblet Step Up
Rest 3 Minutes
7 Minute AMRAP
-14 Kettlebell Overhead Swing
-14 Alternating Goblet Step Up
Suggestions
Men: 40-55# DB/KB | 24-20″ Box Woman: 25-35# DB/KB | 20-16″ Box
Goal: 3-5 Rounds EACH AMRAP
Coaches Notes
The overhead swing requires a powerful, dynamic hip to send the kettlebell effortlessly overhead with a strong lockout. Be mindful not to overextend your low back, but instead tighten up your core as you reach your arms straight up. Then as you bring the bell back down and begin your hinge, create tension in the core and send the hips back to wind up for the next rep. Fourteen swings can be done unbroken in about 30-40 seconds.
The goblet position is holding the kettlebell bottom side up in the palm of your hands close to the chest. Keep this position as you step up for 14 total alternating reps (7 per side). This can take 45-60 seconds.
After the 3 minutes of rest, repeat the next part beginning with the swings and challenge yourself to match or beat your score from the first part!