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:
10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
-20 Double Unders / 40 Singles
-1 Dumbbell Squat
-20 Double Unders / 40 Singles
-2 Dumbbell Squat
-20 Double Unders / 40 Singles
-3 Dumbbell Squat
…
Keep adding one Dumbbell Squat each time until you hit the 10:00 mark.
Suggestions Men: 40# DBs Women: 25# DBs
Goal: 8-12 Rounds
Coaches Notes
The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don’t let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.
The double unders/ single unders should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.
Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to ‘just get through this round’ unbroken.
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