Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Skill/Strength
Box Step Ups (10-8-6-4-4-4-4)
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box. EOMOM as a group. Reps are for EACH leg, so do 10 with left leg and 10 with right leg for 1st warm-up set, etc. First set is VERY light, then add weight each set so you can get the required number of reps completed within the time frame.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Wall Balls/Plank Holds/Sit-ups (AMRAP – Rounds and Reps)
AMRAP 20 Min w/ a Partner:
10 Wall balls
30 sec Plank hold
12 Sit-ups
*Partner A performs 10 Wall balls, Partner B then performs the 30 sec plank hold, and then Partner A performs the 12 sit-ups. Partner B now performs the 1 0 Wall balls…continue alternating movements until time is up. Only one partner working at a time. At some point during the WOD, you and your partner must row a combined 50 calories. Rx+ for 15 Wall balls, weighted plank holds, and 10 TTB.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.