Warm Up
Mobility:
30 Seconds Alternating Lunge to Twist
30 Seconds Dynamic Squat
30 Seconds Alternating Runner Stretch
30 Seconds Prayer Stretch
30 Seconds Ankle Stretch
Movement Prep:
10 Reps Scap Pull Ups
5 Reps Push Ups
5 Reps Empty Bar Good Morning
5 Reps Empty Bar Deadlift
5 Reps Box Step Ups
5 Reps Box Jumps
5 Reps Kettlebell Swings
5 Reps Hanging Leg Raises
30 Seconds Row
30 Seconds Skip
Strength
Movement: Deadlifts
Sets X Reps: 4 Sets X 4 Reps @ 75% 1 Rep Max / Rest 2 Minutes
WOD
EMOM 20 Minutes
COMPETITIVE
Minute 1) Box Jump
Minute 2) Jumping Pull Up
Minute 3) Kettlebell Swings (50/35)
Minute 4) Alternating Lunges
Minute 5) Hanging Leg Raises
Minute 6) Push Ups
Minute 7) Kettlebell Deadlifts
Minute 8) Bodyweight Squats
Minute 9) Cals Row
Minute 10) Double Unders
PERFORMANCE
Minute 1) Box Jump or Step Ups
Minute 2) Jumping Pull Up
Minute 3) Kettlebell Swings (35/25)
Minute 4) Alternating Lunges
Minute 5) Hanging Knee Raises
Minute 6) Push UPS
Minute 7) Kettlebell Deadlifts
Minute 8) Bodyweight Squats
Minute 9) Cals Row
Minute 10) Single Unders
LIFESTYLE
Minute 1) Box Step UPS
Minute 2) Ring Row
Minute 3) Kettlebell Swings
Minute 4) Alternating Lunges
Minute 5) Lying Leg Raises
Minute 6) Elevated Push UPS
Minute 7) Kettlebell Deadlifts
Minute 8) Bodyweight Squats
Minute 9) Cals Row
Minute 10) Line Jumps
Coaching Notes
Form: There Are Many Different Movements in This Workout, Listen to Your Coach and Choose Scales That Are Appropriate to You.
Stimulus: This Workout Is a Capacity Builder, Try to Beat Your Number on the Second Round That You Did on the First Round.