Maybe May

RXD

100m Waiters Carry – left arm (55/35lbs)

25 Wall Ball (20/14lbs)

15 Clapping Pushups

100m Waiters Carry – right arm

25 Wall Ball

15 Clapping Pushups

AMRAP 15min

FITNESS

100m Waiters Carry – left arm

15 Wall Ball

10 Pushups

100m Waiters Carry – right arm

15 Wall Ball

10 Pushups

AMRAP 15min
Coaches use 5-6 plan

The waiters carry kicks off the workout with a shoulder stability effort, then straight into two pressing movements. On paper, nothing should look too intimidating, the pressing movements are done in different planes, but the load on the carry and those pushups will start to get spicy for sure. We kept the reps on the lower side for each movement so you don’t get too affected by the shoulder fatigue.

Scaling

Waiters carry: Reduce the load as needed. If people are unable to hold their arm extended overhead, they should scale the weight. For some people, this might be really light due to poor shoulder mobility and stability.

Wall ball: Scale load first, then target height as needed.

Clapping pushups: Either drop the reps to 10 per set or perform regular pushups instead. Then, scale height hand up to a box or bench.

Have them spend some time rolling out their pecs, or performing some plane crash victim stretches and/or under the body stretches.

https://www.youtube.com/watch?v=5Djx2-hBnHU

https://www.youtube.com/watch?v=DFFnlbPB0tM

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