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:
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
-8 Barbell Front Squat
-10 Push Up
Suggestions
Men: 95# Barbell Women: 65# Barbell
Goal: 7-10 Rounds
Coaches Notes
Today we have a quick one that’s going to pack a punch, and if you’re feeling good, we want to see you go for it! In order to meet the goal time for this workout each round should take between 1:00 – 1:25.
Choose a weight for the squats where you can confidently get them done in one set each round. Once weight is on your shoulders, do your best to make quick work of these. When doing barbell front squats, be sure to loosen your fingertips, letting the barbell roll back. This will allow you to pull your elbows through, creating a solid front rack position with the barbell.
Push ups will accumulate over the course of this workout and will likely be the limiting factor for many of us. Often breaking into small sets can be really helpful to stay moving – something like 5-5 or even 4-3-3. If you feel strong in the push up, feel free to go unbroken from the start and break as needed. Alternatively, if you need to customize the push ups midway through to stay moving, please do so!