Descriptions below per usual...have fun!
Warm up
2 rounds
- 25 jumping jacks
- 10 pass throughs
- 5 T-push ups
- Bear crawl length of the room
WoD
AMRAP - 15 minutes
- 20 kettlebell swings
- 16 sit ups
- 14 kettlebell shoulder to overhead, 7 each side
- 12 barbell rows
Exercises
- Pass throughs
Keep using the same bar, but don't weight it. Hold the bar at your thighs with a really wide grip (think about the same width as when you do a snatch), and swing the bar upward in an arc in front of you. You want the bar to go over your head and then keep going so that your arms are behind you. In essence, it's like a two-handed arm circle with the bar. If you don't have the full range of motion, go as far as you can, but don't push past that. Your shoulders themselves can handle the motion because they're ball-and-sockets, but it can take a while before you get used to the motion. - Kettlebell swings
Just use one dumbbell - and go heavy (most guys used 20lbs, most women were using 10-15lbs). Grab it with your strong hand, wrap your off-hand around your strong hand. You want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arms locked. Because it's a light weight, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way so that your torso is perpendicular to the ground. - Kettlebell shoulder to overhead
Grab a kettlebell and place it a little bit in front of you in the center between your legs. Squat down to grab the kettlebell and as you get up, push those hips forward as you raise your hand with the kettlebell and flip that kettlebell around so it's resting on the backside of your hand. You should now be in the rack position where your hand is in a hammer grip to the kettlebell right underneath your chin at shoulder level.
At this point, you will just push that kettlebell up as you externally rotate the hand as your palms face the front. Now rotate it back down to the rack position and reverse your movements down to where you started. That's one rep for one side.
- Barbell rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps.
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