Wing-Ding

Wed

Jul 3

Wing-Ding

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Workout

Deadlift

Heavy Set of 20

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* Look To Beat Attempt From 6/26/24

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"Wing-Ding"

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24"/20")

50 Goblet Squats

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On the Minute [Starting at 0:00]:

5 Toes to Bar

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Kettlebell: (53/35)

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KG | (24/15)

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Open-Games

AMRAP 15:

50 Double Kettlebell Clean & Jerks

50 Box Jumps (30"/24")

50 Double Kettlebell Front Squats

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On The Minute [Starting at 0:00]:

5 Toes To Bar

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Kettlebells: (53/35)'s

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For the Coach

Resource Drive

Workout Overview

Stimulus

We've got a hefty does of hip opening and closing today, this should be a sign that we're looking for a hard but sustainable pace from 3, 2, 1, GO! Steady and consistent will come out on top, if we go into round 1 with guns blazing, we are sure to be slowed down as the grip and hip fatigue sets in.

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Scoring

Score | Rounds plus reps completed. (Toes to Bar Don't Count Towards Score)

Movements

Kettlebell Swings | pretty big sets
Box Jumps | smooth cadence
Goblet Squats | Smooth and steady cadence.
Toes to Bar | 0:20 or less

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The One | Teaching Focus

Bracing and Core Engagements
Coach athletes in all of our weightlifting movements today to engage their core and brace their abdominal muscles before lifting. A tight core provides stability and protects the lower back.

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Modifications

KETTLEBELL SWINGS

Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
75 Squat Jumps
Reverse Lunges

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GOBLET SQUATS

Reduce Reps
Reduce Loading
Goblet Squat to Target
Air Squats
Sub Dumbbell (Held Horizontally)
Sub Empty Barbell Front Squats

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TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
V-Ups
Sit-Ups

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Logistics

Try to set the room where everything is closer to the rig. With every min having to TTB, we want transitions to be close.

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Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

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General Flow 0:20 each

Box step ups
Boot straps
Downward dog + foot pedal
Alternating worlds greatest
Box step downs (right)
Box step downs (left)
Bottom of squat hold
Scorpions
Tuck jumps
Body Weight goodmornings
Glute bridge
Box jumps

CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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KB Swing Prep | tell, show, do, check

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

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Deadlift | tell, show, do, check

Establish stance, grip, & set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee

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Strength
_{(21-33 minutes)}

(21-33 minutes)

10:00 window
Builds based on coach or athlete discretion
Transition to part 2

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Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

5 Toes to Bar
5 Kettlebell Swings
5 Box Jumps
5 Goblet Squats

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-54 minutes)

Look For

KB swing | Look for athletes to have a braced core, and tight midline.
Box jump | Look for athletes to have a steady pace, on the high box.
Goblet squat | athletes should keep the KB pulled in close to the chest, while keeping the chest up.
Toes to bar | Unbroken reps. Athletes need to maintain sets unbroken for time, if they cannot encourage them to scale the reps or movement.

Post Workout Clean Up & Chat (54-60)

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_{Accessory Work}

Posterior Pump

3-4 Sets For Quality:

8 Barbell Hip Thrusts

16 Double Dumbbell Romanian Deadlifts

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Additional Elements

Have questions?

Reach out!

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