Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
25 Minute AMRAP (As Many Rounds and Reps as Possible in 25 Minutes)
-30 Dumbbell Power Clean
-12 Burpee Box Jump Over
-20 Dumbbell Squat Clean
-12 Burpee Box Jump Over
-10 Dumbbell Squat Clean Thruster (Cluster)
-12 Burpee Box Jump Over
Suggestions
Men: 40# DBs / 22-24″ Box Women: 25# DBs / 18-22″ Box
Goal: 2 Rounds +
Coaches Notes
Alright, guys and gals – Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you’ll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can’t (or maybe shouldn’t – haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!