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:
20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)
Minute 1:
-5 Barbell Back Squat
Minute 2:
-12 Kettlebell Overhead Swing
Suggestions
Men: 155-205# / 40-55# KB/DB
Women: 95-135# / 25-35# KB/DB
Goal: Heavy Squats and KB Swings but Quality Movement
Coaches Notes
For the back squats, it doesn’t need to be fast, but challenge yourself with a heavy weight. Maintain a solid core and tension through your legs as you descend down, then explosively stand up. 5 heavy reps should leave you with at least 20 seconds of rest.
For the swings, use a dynamic hip drive to help bring the weight overhead while your core stays engaged as you lockout your arms. The swings will take less than 30 seconds. Go heavier than normal.