Warm-up Prep (10-15 Minutes)
10 Kettlebell High Pulls
10 Goblet Squats
10 Alternating lateral box step-ups
10 Abmat Sit-ups
1 Minute Quad Roll
1 Minute Ab Stretch with ankle stretch in mountain climber position
Skill - Gymnastic Movements
20' Handstand walk
10 Strict knee to elbows or hanging knee raises
4 Rope Climbs
:30 L-Sit Hold
WOD (Workout of the Day)
"Lock and Load"
20 Minute Amrap
20 Alternating Kettlebell Power Cleans 53/35
20 Alternating Pistols
20 Toes to Bar
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
- Our goal for this workout is to target 4-8 Rounds
- This is a grinder, make sure to keep moving, don't blaze out of the gates only to be lagging in round 3, pick a pace you can keep moving with. Rest on your transitions and when fatigue sets in on the exercises, pick a rest time you can stick with along with a rep scheme and don't move away from it. You will find your pace around Round 3 and just stick with it.
- Score is total rounds plus reps.
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lighter weight, box assisted pistols or rig assisted, hanging knee raises