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
-200 Meter Run
-16 Kettlebell Overhead Swing
-200 Meter Run
Rest 1 Minute
-200 Meter Run
-24 Kettlebell Overhead Swing
-200 Meter Run
Rest 1 Minute
-200 Meter Run
-32 Kettlebell Overhead Swing
-200 Meter Run
Rest 1 Minute
-200 Meter Run
-40 Kettlebell Overhead Swing
-200 Meter Run
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 15-20 Minutes
Coaches Notes
Simple and fun one today that is going to get increasingly harder as the workout progresses. Notice this is broken into several parts with a 1 minute rest between each section. This means we want you pushing each part at a hard pace, but not so hard that you hit a wall too early. Start smooth, push yourself – but make sure it’s sustainable. If you have anything left in the tank towards the end, feel free to send it – giving it all you have!
Each run should take roughly :45-1:15. If it’s going to take longer than 1:15, we would highly recommend customizing your distance or running for a period of time. Now if you can’t run for weather purposes or you just don’t feel like running, you can also do unweighted step ups, mountain climbers,
or jumping jacks for roughly 50-60 seconds. Whatever you customize to, think steady continuous movement for a certain period of time.
The swings should be done in 2-3 sets. These will start out feeling easy but as the workouts goes, they will get increasingly harder. Break intentionally and as needed to manage fatigue. If you have the ability, a great challenge for the swings would be going unbroken. Coupled with the running these will get challenging – do your best to relax your breathing by focusing on big, deep breaths throughout!