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:
3 Rounds
-30 Kettlebell Overhead Swing
-30 Box Jump Over
Rest 2 Minutes Between Rounds
A fun option for this one might be replacing the Kettlebell Swing with:
Double Dumbbell Hang Power Snatch
Suggestions
Men: 40-55# KB/DB | 20-24″ Box Women: 25-35# KB/DB | 16-20″ Box
Goal: 3:30-5 Minutes per round
Coaches Notes
Each round is a sprint with build-in rest, so let’s turn up the intensity!
Go for large sets of the swings. Lots of powerful hip extension, braced core, and arms fully extended at the top. Aim for 15-20 reps at a time and being done in 1:30 or less.
Box jumps also require a very dynamic hip extension, and the goal is to land on top of the box in a power position with knees and hips in slight flexion. If you find yourself landing on the box in a full-depth squat, customize your box height to avoid this. These can be done in 2:00 or less.