A. GENERAL (5:00)5 minute amrap15 Jumping jacks10 Air squats10 Mountain climbers
B. SPECIFIC (10:00)
Go over each movement station by station to cover the points of performances and give athletes 1-2 sets of 3-6 reps of practice
For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75 pood)50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses (45/35 lb)50 Back Extensions50 Wall Ball Shots (20/14 lb)50 Burpees50 Double-Unders
Score: TimeTC: 30 minutesKG: 16/12, 20/15, 9,6
Scaling OptionsBeginner"Dirty "thirty"Scale load as needed
IntermediateScale load on wall balls as needed
“The Icky Century”
Get as far as possible in 40 minutes of:
For Time100 Box Jumps (24/20 in)100 Jumping Pull-Ups100 Kettlebell Swings (1/.75 pood)100 Walking Lunge Steps100 Knees-to-Elbows100 Push Presses (45/35 lb)100 Back Extensions100 Wall Ball Shots (20/14 lb)100 Burpees100 Double-Unders
Score: TimeTC: 40 minutesKG: 16/12, 20/15, 9,6
Scaling OptionsBeginnerReduce reps to 80Modify the following:KBS @ 28/16 lbsHanging knee raisesPush press 35/25 lbsWall balls @ 12/10 lbsDown & UpsSingle under
IntermediateAs written
4 sets10/10 Bottom up KB Press
Goal: Shoulder stability
Athletes can do this in a standing, tall kneeling or half kneeling position.