Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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 “HORUS”
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-6 Barbell Power Clean
-6 Barbell Push Jerk/ OR Push Press
-4 Barbell Atlas Lunge
1 Rep Atlas Lunge= 1 Back Rack Lunge Left Leg, 1 Back Rack Lunge Right Leg, 1 Back Squat
Suggestions
Men: 75-95# Women: 55-65#
Goal: 7-10 Rounds
Coaches Notes
In this workout you’re aiming to get each round done within 1:10 – 1:45. The weight you choose should reflect those time domains. If you feel like you’re going to blow throw rounds with a weight you typically
use – today would be a great day to challenge yourself with heavier weight.
To be efficient with your reps/time consider doing 5 power cleans, take a quick break, do 1 power clean and go right into your push jerk. The power clean will be the easiest of the three movements but you might notice your grip fatiguing as you work through them.
The push jerk will likely be your limiting factor when it comes to what weight you’re going to use. These should be done in an unbroken set. Once the weight is on your shoulders – work through one rep at a time using your legs as much as possible.
Feel free to take a break between the push jerk and before starting your atlas lunge. Once you start the atlas lunge focus on finding a good rhythm between the lunges and squats.HO