"Butterflies"
5 Rounds For Time:
30/24 Calorie Bike Erg
30 Russian Kettlebell Swings (53/35)
10-20-30-40-50 Box Jumps (24"/20")
Time Cap: 30:00
KG | (24/15)
N/A
We have an ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.
Time to complete work.
Bike Erg | 2:00 or less.
Russian Kettlebell Swings | 1-2 sets.
Box Jumps | :30/:60/:90/2:00/2:30
Swing with the hips, not the hands
The arms should act as a lever, not as the primary force generators. The kettlebell should be swung by the momentum generated from the hip hinge, not lifted with the arms.Emphasize that the arms are relaxed, and the grip on the kettlebell is firm but not excessively tight.
Calorie Bike
Reduce Reps
2:00 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
400m Run
300m Air Run
KB Swings
Reduce Loading
Reduce Reps
Sub Eye Level Dumbbell Swing
Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
15-30-45-60-75 Squat Jumps
Reverse Lunges
If you’re short on bikes, KBs, or boxes you can allow athletes to start this workout at varied stations. Start one group on the bike and one group on the KB swings.
Teach athletes how to share boxes if necessary.
Whiteboard Brief
General Flow :15-20 each
Specific Flow
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Bike
KB Swing
Box Jumps
5 Rounds For Time:
60 Alternating Reverse Goblet Lunges
30 Alternating DB hang snatch
30-40-50-60-70 Double unders
Time Cap: 30:00
“You’ll miss the best things if you keep your eyes shut” - Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
3 Sets
8 Goblet bulgarian split squats each leg
10 Double DB alternating box step ups