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:
Every 5 Minutes for 15 Minutes
-10 Barbell Push Press
-20 Weighted Sit Up
-30 Box Jump
Suggestions
Men: 95-115# | 30-40# DB | 20-24″ Box Women: 65-75# | 15-25# DB | 16-20″ Box
Goal: 3:00-4:30
Coaches Notes:
Powerful legs will drive efficiency with the push press. As you extend the hips, follow through with a strong lock out overhead. When bringing the barbell back down, lower into the dip position of the next push press rep.
For the weighted sit up, you can hug a weight against your chest OR touch the weight behind your head on the way down and press overhead at the top. Minimize how much momentum you use from the weight, and try to focus on keeping tension throughout your core.
Keep your pace on the box jumps smooth, allowing you to consistently move throughout all the reps with minimal breaks.