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
15 Minute EMOM
(Every Minute on the Minute for 15 Minutes)
Minute 1:
-8-12 Barbell Bent Over Row
-OR- 12-18 Alt Dumbbell Bent Over Row
Minute 2:
-10-15 Strict Bar/ Strict Ring Dip
-OR- 8-12 Barbell Bench Press
Minute 3:
-7 Barbell Back Squat
**This version can also be done with: Dumbbell Bench Press
Suggestions Bent Over Row
Men: 75-115#+ Women: 55-75#+
Bench Press
Men: 115-185#+ Women: 65-115#+
Back Squat:
Men: 135#+
Women: 85-95#+
Goal: Challenging but able to complete the work with 20-30 seconds rest
Coaches Notes
Bringing the intensity down a bit for this one today – it will be perfect for anyone who is feeling sore or tired from the week!
For this one you’ll want to challenge yourself with the weight you use, but be sure to get about 20-30 seconds of rest before heading into the next minute. For the bent over row make sure to pull the barbell to your chest for each rep. Your
back should be flat while you pull with your shoulders down and back to engage your lats. For the back squat, ideally this is done for a heavy set of 7 reps, but there should be no question of failure.
For the ring/bar dip feel free to break these up, but at a minimum we would want to have about 20 seconds of rest before the next minute. These will get challenging, so be smart with how many reps you choose to do. If your strength isn’t quite there for this number of dips, you might choose to do a few unassisted and then finish off by doing a few bench dips. For example, maybe you do 3 unassisted dips and then quickly transition into doing 7-10 bench dips. Other great customizations would be a banded dip or a jumping dip with a slow lower.