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
Every 7 Minutes for 21 Minutes (3 Rounds)
-20 DB Bent Over Row
-30 Weighted Step Ups
-400 Meter Run
Suggested Weight
Men: 40-50# DBs | 20-24″ Box Women: 25-35# DBs | 16-20″ Box
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted – pull the
elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don’t allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target