Menu
Equipment needed:
–Bike, Row or Rope.
–Kettlebell or Dumbbell of a moderate to light load.
–Pair of Dumbbells.
EMOM x 9min:
Minute 1- :45sec Bike, Row, or Rope
Minute 2- :45sec of Spiderman, Inchworm + Push Up, Sky Reach
Minute 3- 3 reps per side of: Single Arm KB Swing, Single Side KB Squat, Single Arm Push Press
Have athletes cycle through one dynamic movement per round. Athletes will go through the kettlebell complex on one side and then the next. Adjust reps as needed to keep each piece done inside of the minute.
SPECIFIC WARM UP 15-25minutes
Dumbbell General Warm Up 1x:
–5 Dumbbell Deadlifts
–5 Dumbbell Hang Clean
–5 Dumbbell Squats
–5 Dumbbell Push Press
—6 DB Thrusters
–6 Russian Kettlebell Swing
EMOM 12 min:
Min 1: 10 Dumbbell Thruster (50’s/35’s)
Min 2: 20 Kettlebell Swing (70/53)
EMOM 12 min Scaled Version:
Min 1: 8 Dumbbell Thruster (35’s/25’s)
Min 2: 15 Kettlebell Swing (53/35)
EMOM 12 min Minimal Gear Version:
Min 1: 10 Dumbbell Thruster (50’s/35’s)
Min 2: 20 Kettlebell Swing (70/53)
EMOM 20 min Bodyweight Version:
Min 1: AMRAP Air Squats
Min 2: AMRAP Burpees
3 Rounds For Quality:
–3 x 6ea Split Stance Deadlift w/ :03 second down and :03 second up
–3 x 6ea Single Arm DB Row w/ Static Hold
*One arm holds the weight at your chest while the other arm works. Complete 6 reps on each side.
