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:
6 Rounds
-1 Minute Max Reps Barbell Atlas Lunge
-1 Minute Max Reps Burpee
* Atlas Lunge- 1 backward lunge right, 1 backward lunge left, 1 normal back squat= 1 Rep
Suggestions
Men: 75# BB Women: 55# BB
Goal: 30-50 Atlas Lunge 60-100 Burpees
Coaches Notes
Note that there is no allotted rest between rounds.
Challenge yourself to stay moving for the entire minute of Atlas lunges. Secure the barbell in a solid back rack position so you can focus on consistently moving through each lunge and squat. Customize the weight to allow for 5-8+ reps each minute.
For the burpees, these don’t have to be the fastest reps, but we do want you to stay moving for the entire time. Maintain a steady cadence to allow for lots of reps but also enough energy to go right into the next round. Shoot for 10-15+ per minute.