Monday April 27th

General Warm Up:
3 sets of
10 Glute Bridges
10 Squats
10 Jumping Jacks

Stretch/Mobility:
Javelin Stretch – 1 minute each side
Pec Stretch – 1 minute each side
Pigeon Stretch – 1 minute each side

Part 1:

4 sets of 8-10 Single Arm Push Press with weighted object(KB/DB/Other). Rest 1 minute between sets

Specific warm Up:
2 rounds of  6 Kettlebell Swings , 6 Burpees. (Use WOD weight)

Part 2:

3 rounds of 24 Kettlebell Swings, 24 Burpees over KB or another object.

Scale:

KBS => RKBS, Burpees Over KB => Regular Burpees

Notes:

Choose a weight that allows you to do larger sets (12+), you want to move at a decent rate through the KBS going unbroken if possible. If the Burpees will take extra long scale the quantity down so your rounds are not longer than about 4 minutes. 2:30-3:45 min per round, 9-12 min WOD.

Cooldown:

Hamstring Roll, Quad Roll, Shoulder Smash with Lax Ball

Alternative:

Part 1:

4 sets of 8-10 Barbell Push Press (Building to moderate weight). Rest 1 minute between sets

Specific warm Up:
2 rounds of  6 KBS, 6 Burpees. (Use WOD weight)

Part 2:

3 rounds of 24 KBS, 24 Burpees over Bar

Scale:

KBS => RKBS, Burpees Over Bar => Regular Burpees

Notes:

Choose a weight that allows you to do larger sets (12+), you want to move at a decent rate through the KBS going unbroken if possible. If the Burpees will take extra long scale the quantity down so your rounds are not longer than about 4 minutes. 2:30-3:45 min per round, 6-9 min WOD.

Cooldown:
Hamstring Roll, Quad Roll, Shoulder Smash with Lax Ball

Express:

Stretch/Mobility:
Javelin Stretch – 1 minute each side
Pec Stretch – 1 minute each side
Pigeon Stretch – 1 minute each side

Specific warm Up:
3 rounds of  6 KBS , 6 Burpees. (Use WOD weight on 3rd round)

Part 2:

3 rounds of 24 KBS, 24 Burpees over DB or another object.

Scale:

KBS => RKBS, Burpees Over DB => Regular Burpees

Notes:

Choose a weight that allows you to do larger sets (12+), you want to move at a decent rate through the swings. If the Burpees will take extra long scale the quantity down.

Cooldown:
Hamstring Roll, Quad Roll, Shoulder Smash with Lax Ball