Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
Samson Stretch x 10 Alt reps
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps
Banded Good Mornings x 15 reps
Warm Up:
AMRAP in 4 minutes
“A” Alt Box Step Ups
“B” 1 round:
10 Hollow Rocks
5 Jump Squats
20 Mnt Climbers
Technique & Review:
7 minutes to complete 2 sets of:
4 DB Alt Box Step Ups
3 TTB
5 KB Swings
3 Goblet Squats
– Rest as need b/t sets –
- Athletes will use 1 DB and hold it in the Front Rack Position
(touching the shoulder) while performing the Alt Step Ups.
- Athletes should be picking a rep scheme on the TTB which
will allow them to move continuously through the set.
- Athletes should be able to perfrom KB Swings & Goblets in 1-2 sets
For the entire set.
WOD
AMRAP in 7 minutes
10 DB Alt Box Step Up (50/35) @ 24/20″
15 TTB
– Rest 2 minutes –
AMRAP in 7 minutes
15 KB Swings (32/24kg)
10 Goblet Squats
*L2
AMRAP in 7 minutes
10 DB Box Step Up (40/30) @ 24/20″
10 TTB
– Rest 2 minutes –
AMRAP in 7 minutes
15 KB Swings (24/16kg)
10 Goblet Squats
*L1
AMRAP in 7 minutes
10 DB Box Step Up (35/25) @ 20/16″
10 Knee Tucks
– Rest 2 minutes –
AMRAP in 7 minutes
15 KB Swings (16/12kg)
10 Goblet Squats