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
16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)
-Run 200 Meters/ OR Row 300 Meters
-12 Pull Ups
-12 Plate Burpees
*Strict Pull Up Option: 6-9 Strict Pull Ups per round. **Could also do this version with Sandbag Burpee
Suggested Weight Men: 45# Plate Women: 25# Plate
Goal: 5-7 Rounds
COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the plate burpees, it will be really helpful to have a smaller plate or other object you can use as a wedge so you can easily get your fingers under the plate as you transition from the ground to overhead. Remember to keep the chest up and knees bent as you set up coming out of the burpee.
200M RUN
You’re working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – Perform a 300 Meter Row
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom. If you are going strict, reduce the reps to around 8.
CUSTOMIZATIONS
Ring Rows
Inverted Row
Bent Over Row
Banded Pull Ups
PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
CUSTOMIZATIONS
Regular Burpee