SPEED ROUNDS

WARM UP - 00:13-5:43

3 ROUNDS OF EACH

  • 10 - Air Squats
  • 10 - Forward Lunges Alternating Legs
  • 10 - Cross Body Crunches

1 ROUND OF EACH

  • 10 - Torso Twists
  • 10 - Hinging Forearm Rotations - 5 Right Hand, 5 Left Hand
  • 10 - Full Swing - 5 Right Hand Grip, 5 Left Hand Grip

SWOD - 5:58-12:11

2 ROUNDS OF EACH FOR TIME

  • 36 - Deadlift
  • 27 - Jump Squats with Rotation (Perform off the Orange Peel)
  • 18 - Thrusters with Rotation
  • 9 - Stop Start Drill

COOL DOWN - 12:11-15:22

  • 1 Min - Sumo Stretch
  • :30 - Pyramid Each Side
  • 3 Cat Cows - :15 Hold, Posterior Tilt

SWING FLAW FOCUS:

  • Inconsistent thins and chunks
  • Lack of power and compression
  • Lifting head

GFX COACHES NOTES: 

Don't be fooled by this one!  While only being two rounds, the volume of work during this GFX SPEED ROUNDS SWOD is going to tax your lower body with core to extremity large muscle movements so pace yourself.  Scale reps if needed.  The Orange Peel and Bands will maximize your results and improve your form so use them. 

Keep Killing It!

GFX Head Coaches