A. GENERAL (6:00)Partner Warm upAmrap 6 MinutesMedicine Ball Partner Tosses:Pick any or all of the following movements- Chest Pass- Lateral Tosses- Russian Twist Pass- Under hand pass- Overhead Pass- Air Ball toss
B. MOBILITY / ACTIVATION1. Squat Knee touches10 total reps, assisted with post.
2. Adductor Rock backs10/side
3. Ballistic leg swings, Front to back15/legC. SPECIFICWall Balls5 Medicine Ball Squats5 Medicine Ball Push Press5 Wall Balls—-Kettlebell Swing5 Pick up to swings5 Russian Swings5 Kettlebell Swings Box Jumps5 x 5 Bounds + 1 Jump + Step Down5 x 2 Bounds + 1 Jump + Step down5 Box Jumps + Step down—Practice round3-2-1Wall ballKettlebell SwingsBox Jumps
3. Ballistic leg swings, Front to back15/legC. SPECIFICWall BallsPractice Team wall balls 2 x 4, swap sides after first set—-Kettlebell Swing5 Pick up to swings5 Russian Swings5 Kettlebell SwingsBox Jumps5 x 5 Bounds + 1 Jump + Step Down5 x 2 Bounds + 1 Jump + Step down5 Box Jumps + Step down—Practice round4 Wall balls2/2 Kettlebell Swings4 Box Jumps
“Morrison"50-40-30-20-10Wall ball @ 20/14 lbsKettlebell Swings @ 53/35 lbs Box Jumps @ 24/20" (step down)
Score: TimeTC: 30 minutesKG: 9/6, 24/16, Beg 5/4, 12/9, Int 7/5, 20/12
Scaling optionsBeginner40-30-20-10-5Wall ball @ 12/8 lbsRussian Kettlebell Swings@ 26/18 lbs Low Box Jumps / Step ups @ 24/20"
Intermediate50-40-30-20-10Wall ball @ 16/12 lbsKettlebell Swings @ 44/26 lbs Box Jumps @ 24/20"
Team Morrison
For time100-80-60-40Partner Wall Balls @ 20/14 lbs Kettlebell Swings @ 53/35 lbsBox Jumps, You go I go every rep
Score: TimeTC: 40 minutesKG: 9/6, 24/16, Beg 5/4, 12/9, Int 7/5, 20/12
Scaling OptionsBeginner:80-60-40-20-10Partner Wall Balls, You go I go every 10Russian Kettlebell Swings, You go I go every 10Low Box Jumps/Step ups, You go I go every rep
Intermediate:Wall balls @ 16/12Kettlebell Swings @ 44/26
Amrap 5 minutes20 Hollow Body Rocks20 Glute Bridge March10/10 Side Plank hip touches
Goal: Core