Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*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: “POSEIDON’S TRIDENT”
Part 1
3 Rounds
-15 Push Up
-10 Barbell Power Clean
Rest 1 Minute After 3 Rounds, then…
Part 2
3 Rounds
-15 Push Up
-10 Barbell Front Squat
Rest 1 Minute After 3 Rounds, then…
Part 3
3 Rounds
-15 Push Up
-10 Barbell Squat Clean (Full Squat Depth)
Suggestions Men: 75-95# Women: 55-65#
Goal: Part 1: 3-5 Minutes Part 2: 4-6 Minutes Part 3: 5-8 Minutes
Coaches Notes
This workout is definitely a “push up” workout – but don’t let the weighted movements deceive you! They’re going to get tricky, too. (Especially in that last part.)
When it comes to the push ups, if you can’t knock out 10-15 reps from your toes pretty easily, you should strongly consider customizing to elevated or knee push ups today. There are simply too many reps with too little rest between to try to do this workout in sets of 2s and 3s. With that said, breaking them up into 8-7 or 6-5-4 from the start – and MAINTAINING those sets – would be a good idea.
When it comes to choosing your barbell weight, try to use the same across the board. So, it might be wise to consider the squat cleans in the final part and what you could do in sets of 3-5 reps under fatigue. That should mean your power cleans and squats are mostly unbroken!