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WOD

Tuesday HOME

Warm-up

20 Single Unders
20 Fast Single Unders
20 High Jump Single Unders
10 Penguin Taps Drill*
:20 Double Unders or Double Under attempts

Extended Warm-up

EMOM x 6 MINUTES
MIN 1 - 6/6 Bulgarian Split Squats
MIN 2 - 4-8 Reps of DB Hang Power Clean*

*Athlete can sub a backpack in place of DB for Hang Power Cleans

(Score is Load)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
60 Double Unders
15/12 Cal Row
15 DB Hang Power Cleans
15 Sit-Ups

(Score is Rounds + Reps)

Options:

*Reps, Loading, Volume*…

Bulgarian Split Squat -- Athletes should be able to complete each side unbroken- scale to no load if needed!

DB Hang Power Clean -- Athletes should be able to complete these unbroken in the Workout- scale the load accordingly.

Double Unders -- For athletes still working on the skill of DU, choose a scaling option that will allow you to complete in 1:00 or less.

Row -- Athletes should be able to complete in 1:00 or less- scale volume accordingly.

Sit-Ups -- Scale back the reps to allow athletes to complete unbroken every round.

*Movement Adjustments*...

Bulgarian Split Squats -- We can sub Split squats without foot elevated. If needed, place a plate or abmat below the back knee so you can work the depth of the back leg over time.

DB Hang Power Clean -- We can sub Deadlifts or KB Swings.

Double Unders -- We can sub 120 Singles, or Cal Bike if an athlete cannot jump.

Row -- We can scale Cal Bike if equipment or shuttle run

Sit-ups -- We can sub :30 plank or Reverse Crunches.

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

xAMRAP x 15 MINUTES
60 Double-Unders or 1:00 Mountain Climbers
15 Backpack Sumo Deadlift High Pulls
15 Backpack Hang Power Cleans
15 Sit-Ups

(Score is Rounds + Reps)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, April 14, 2020

Male Athletes