Whats in a Double Under?

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Saturday, December 13

Prehab

Scapula Push-ups x15
Banded air squats 2×10
Handstand hold 2×30-45″

Warm up

Run 400m
20 mountain climbers
20 walking lunges
15 jumping air squats
15 V-ups
10 push ups
10 shoulder taps

Cool down

Super rack stretch x60″
Wrist DROM 2-3 min
Foam Roll Quads and hamstrings 2-3 min

Fitness

Strength

Practice and Warmup the movements for the Workout

Conditioning

6 minute Amrap:
10 Wall Balls
2 Wall Walks

Rest 3 minutes, and then…

6 minute Amrap:
5 Parallette Shoot Throughs
10 Kettlebell Swings
20 Parallette Jump Overs

Rest 3 minutes, and then…

Run 800 meters

Notes: This will be scored as 3 separate workouts.. Prescribed is 20/14 wall ball to 10’ target, nose to the wall for the walll walks, hips open on both sides of the shoot throughs and 55/35 kbs. Scale as needed to maintain high intensity and quality movement.

Advanced

Strength

Warmup your clean and establish Strict Handstand Pushup variation for the workout.

Conditioning

6 minute Amrap:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups

Rest 3 minutes, and then…

6 minute Amrap:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders

Rest 3 minutes, and then…

Run 800 meters

Notes: This will be scored as 3 separate scores. Scale the SHSPU by using a banded backpack or seated Db press, just be sure to priroitize full range of motion.