Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*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:
4 Sets Each Set is:
-200 Meter Run
Then, 3 Rounds
-4 Barbell Power Clean
-12 Air Squat
Then (After 3 Rounds)
-200 Meter Run
Rest 1 Minute Between Sets
Suggestions
Men: 95# Women: 65#
Goal: 3:00-5:00
Coaches Notes
One set of this workout is: Run, 3 rounds, Run. Rest 1 minute and repeat for 4 total sets.
Keep the runs fast and aim to be done in 1:00 or less. Customize your distances to keep the intensity high.
For the power cleans, sit your hips low to load them up with tension, then quickly jump to guide the barbell to your front rack position. Use a weight that allows you to do all 4 reps unbroken in under 30 seconds.
The squats should be done unbroken and fast while hitting full range of motion. Make sure to hit your depth and stand all the way up for every rep. 12 reps can take 20-30 seconds.