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 “OSIRIS”
4 Rounds
-400 Meter Run
-12 Barbell Bench Press
-OR-20 Push Up + Pull Across
-20 Barbell Back Rack Lunge
Suggestions
Men: 115-155# (Bench) | 95-115# (Lunge) | 40-50# DB
Women: 65-95# (Bench) | 65-75# (Lunge) | 25-35# DB
Goal: 13-20 Minutes
Coaches Notes
Each 400 meter run should take roughly 1:45-2:30. Focus on running at a hard but consistent pace for you. For the bench press choose a weight that you can get all 12 reps done within 1-2 sets. This should take no longer than 1-1:30 to complete. The lunges should be done in 1-2 sets and ideally take no longer than :40-1:00 to complete. In order to reach the goal time for this workout aim to get each round done in 3:30-5:00.
Although the bench press is an upper body pressing movement – we want to keep our entire body engaged. Keep your heels pressed firmly into the floor, squeeze your butt and keep your midline braced while pressing. For the lunge, continue to keep your midline braced with your shoulders back – think of leading out of the lunge with your shoulders.