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 “BLOOD MOON”
-10 Barbell Atlas Lunge
-1 Barbell Power Clean & Jerk
-9 Barbell Atlas Lunge
-2 Barbell Power Clean & Jerk
…Continue decreasing Atlas Lunge by 1 rep and increasing Clean & Jerks by 1 rep until…
-1 Barbell Atlas Lunge
-10 Barbell Power Clean & Jerk
*Atlas Lunge- with the barbell on your back, 1 reverse lunge left leg, 1 reverse lunge right leg, 1 standard back squat= 1 REP
Suggestions Men: 75-95# Women: 55-65#
Goal: 14-20 Minutes
Coaches Notes
Let us just say, you’ll be glad the Atlas Lunge reps are the DESCENDING ones! Both movements in this workout will force you to spend a lot of time under tension, so do your best to control your breathing and break up the work before you feel like you NEED TO.
We want you to use the same weight for both movements, so take that into consideration when making your decision. The weight you’ve chosen is appropriate if, when fresh, you could do the sets of 10 Atlas lunges and the 10 clean & jerks UNBROKEN. Now, you won’t be fresh by the time you get to the 10 clean & jerks, so we totally understand if you’re knocking those out in 2s and 3s by that point.
And while you should be ABLE to do the 10 Atlas lunges out the gate unbroken, we think it would be smart to break up the sets of 10, 9, and 8 from the start, but no more than once per set. Then, see if in the rounds of 7 and 6 you can start stringing those sets together without breaking.