FTW Affiliate
You can’t change the world if you don’t know the basics.
GENERAL WARM UP (0:00 – 13:00)
8 rounds of rowling:
Partner people up on rowers. If equipment is a factor have teams of 3 or more. Each partner completes 8 rounds. One round is… row to hit 100m. Any meters over or under 100 is the number of burpees you complete. Complete your burpees while partner starts their row. This is one round. If athletes hit exactly 100 no burpees.
Kettlebell warm-up:
5 reps of total flow before switching sides.
With lightweight right side then the left side.
1 Rep is:
Kettlebell cross body clean
Kettlebell front squat
Kettlebell lunge
Kettllebell twist overhead
SKILL AND INSTRUCTION (13:00 – 33:00)
GHD work:
3 Rounds (NFT)
10 Back extension
10 Banded good mornings
10 Squats therapy
*This is not for time, create a circuit to accommodate equipment and keeping people moving.
TRANSITION (33:00 – 35:00)
WOD (35:00 – 50:00)
5 Rounds
10 Double Kettlebell Front Squats (53lbs/35lbs)
15 Kettlebell Swings (53lbs/35lbs)
20 Box Jumps (24″/20″)
*If limited on # of kettlebells can use dumbbells as a substitution. If still limited on equip at peak gym times can substitute a 135#/95# Barbell.
15 minute time cap
INTENDED STIMULUS
This workout is designed for quick consecutive movement. Once the athlete wants to put the kettlebells down from the front squat they move to the swing and so forth. Ensure the athletes choose a weight that allows this. This workout is intended to be back and posterior intensive. Therefore pay extra attention to the position of the spine and scaling loads if there is any degradation in mechanics.
SCALING OPTIONS
Intermediate
5 Rounds
10 Double Kettlebell Front Squats (35lbs/24lbs)
15 Kettlebell Swings (35lbs/24lbs)
20 Box Jumps (24”/20″)
Scaled
3 Rounds
10 Double Kettlebell Front Squats (35lbs/24lbs)
15 Kettlebell Swings (35lbs/24lbs)
15 Box Jumps (24”/20”)
*Strive for same height box with step ups if needed.
HANDSTAND SKILLS AND DRILLS (50:00 – 60:00)
Pike handstand around the box
Complete 2 rotations around the box in each direction
*Rest as needed between rotations
*Scale with a 1/4 or 1/2 rotation.
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