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 “PYRAMIDS OF GIZA”
-40 Air Squat
-20 Devil Press
-40 Air Squat
Rest 1 Minute After Part 1
Part 2
-40 Air Squat
-40 Barbell Power Clean & Jerk (OR ground to shoulder, then shoulder to overhead. You could do a push press, or press from the shoulder)
-40 Air Squat
Rest 1 Minute After Part 2
Part 3
-40 Air Squat
-20 Devil Press
-40 Air Squat
Suggestions
Men: 75-115# | 40# DBs Women: 55-75# | 25# DBs
Goal: Parts 1 & 3: 3:30-5:30
Part 2 Goal: 5:00-7:00
Coaches Notes
This workout has 3 parts and each is for time. Treat each part as its own thing by pushing as hard as you can!
For the air squat and devils press focus on a pace that you can sustain. Be sure to stand all the way up out of each squat. We want to avoid cutting our
range of motion at the expense of trying to move faster. For the devil press, feel free to step in and out of the bottom to move at a more manageable pace or hop your feet at the same time for a more aggressive pace.
For the air squat and clean & jerk couplet, continue to focus on a sustainable pace. For the clean & jerk be sure to choose a weight that allows you to get all 40 reps done within 3-4 minutes. When pulling from the floor be sure to keep your back flat and chest up.