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
18 Min AMRAP (As Many Rounds and Reps As Possible in 18 Minutes)
-12 Burpees
-15 Barbell Hang Power Cleans
-18 Box Jump Overs
Suggestions: Men: 75# | 20-24″ Women: 55# | 16-20″
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Choose a weight on the hang power cleans that you can complete all 15 reps in 1-2 sets the whole way through. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don’t stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
BARBELL HANG POWER CLEAN
Deadlift the bar to the “hang” position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
CUSTOMIZATIONS
Eye Level Swing
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you – go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs