Mobility: None! Get in before class to mobilize (on your own) your hips, ankles and/or shoulders.
Skill Practice Warm Up: none
Metabolic Conditioning: “The Shed”
Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs)
30 Overhead Squat (Performance: 95lbs, Athletic*: 53lbs, Health: 33lbs)
30’ right arm, 30’ left arm dumbbell overhead walking lunge (Performance: 45lb, Athletic*: 30lb, Health: 15lbs)
16 Handstand Push Up (Athletic*: 2 abmats, Health: decline push ups with toes on box)
30 Box Jump (Performance: 24”, Athletic*: 20”, Health: 12”)
60 Kettlebell Swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lb kb)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option – 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.
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Compare to: April 2, 2015
Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep that chest up!
Optional ‘Cash Out’: none