100 reps “GYAOTG”
100 Medicine ball throw/ catch (Partner or wall– 12lb. W, 16lb. M)
Complete in order and uninterrupted (100, 100), broken in half (2 x 50, 50) or quartered (4 x 25, 25). GYAOTG movement may change in sets of no less than 25 reps- Be creative with implement and weight, should you choose to use them, and scale each set to your ability.
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
They include:
– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)
Then, skill work:
Kettlebell windmill (Single or double kettlebell)
Practice individual reps and then back-to-back reps at skill work weight, beginning with single kettlebell. Spend enough time to note improvement, and hammer details along the way- ask trainer or advanced trainee to fact check position and execution.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!