FOR TIME
25 - 20 - 15 - 10 - 5
Wall Balls
Kettlebell Swings
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
5 Squats
5 Push Ups
:30 of Plank Up-Downs
Specific Warm Up
Start with the Kettlebell Swing Primer. Then, do 3 sets of 5 Wall Balls, either increasing in weight or height or both as you go.
Workout of the Day
FOR TIME
25 - 20 - 15 - 10 - 5
Workout Notes
Today we have a sweet little couplet of a squat and a hinge. Simple and beautiful! If you have never seen this format before, it’s a race to the bottom. Start with 25 of each movement, then 20 of each movement, and so on until you get to 5 Wall Balls and 5 Kettlebell Swings.
Make sure that whichever weight you choose for each movement, it allows you to do the whole first set of 25 unbroken!
Wall Ball Modifications
The Wall Ball is simply a squat and then a violent overhead press. If you are able to squat, but not go overhead, go for Goblet Squats. If you aren’t able to get into a full squat, you can do a Push Press or a Wall Ball without a full squat. If you are going for the full movement, but don’t have a Wall Ball situation, use dumbbell thrusters but make sure your TOTAL WEIGHT does not exceed 50lbs! Ideally you would be using 30-50lbs total for this option.
Kettlebell Swings
These can be Overhead or Eye-Level. If the Kettlebell Swing is too ballistic for your liking, go with a standard Deadlift.
Optional Accessory Work
Accumulate 1-3 minutes in an Arch Hold.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Saddle Pose
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