0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-28:00 Put away any plates not needed for the WOD
28:00-33:00 Explanation of WOD with good tips on Wall Walks and Logistics of the set up of barbells and the shuttle sprints
33:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
20-30 seconds seated Hip Openers
20-30 seconds seated Hamstring Stretch
10 PVC Pass Throughs
10 PVC Around the Worlds
20-30 seconds PVC Lat Stretch
20-30 seconds each side PVC Front Rack Stretch
10 PVC Overhead Squats
—then—
2 Rounds
20 Shoulder Taps
10 Ring Rows
MANAGEMENT:
Good upper body stretch followed up with getting the shoulders, back and biceps ready to go for lifting
Specific Warm-up
4 Rounds
Round 1: 8 Push Press @empty barbell + 8 Bent Over Rows @empty barbell
Round 2: 6 Push Press @light weight + 6 Bent Over Rows @same as push press weight
Round 3: 4 Push Press @moderate weight + 4 Bent Over Rows @same as push press weight
Round 4: 2 Push Press @just below starting weight + 2 Bent Over Rows @same as push press weight
MANAGEMENT:
This allows you to share equipment if needed, start on different movements and alternate back and forth
Recommend doing a warm-up set every 1:30, this won’t be much rest but it will help get the heart rate and body temp up for the heavy overhead lifting
Strength
Push Press 2x5, 3x3
Barbell Bent Over Rows 5x6
FOCUS:
This is the last week for Push Press, then we transition to Push Jerk, we will have some technical work before that lifting section
You should have a good idea of what weight to use after the sets of 4 and 2 last week…if someone knows their max then starting around 70% and building especially as the reps drop is recommended
Push Press: barbell comes from the rack, elbows slightly in front of the barbell, core braced to keep the lower back from arching, push your knees out as you dip, think of your back sliding down and up a wall, push through the floor into good hip extension, complete the press with a good lockout overhead, get the barbell back to the shoulders before beginning the next dip
Barbell Bent Over Rows: slight bend in the knee, chest parallel to the ground, barbell hanging straight down, pull to around top of stomach area in a very strict fashion, squeeze your shoulder blades
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Push Press, M2: Rows
Partner up and get two barbells, one in the rack for Push Press and one on the ground for the Bent Over Rows, start partners on different movements and switch back and forth
If you do not have enough barbells then switch to Double DB or KB Bent Over Rows
WOD Prep
4 Rounds
1 Wall Walk
30yd Shuttle
3 Power Cleans (build to WOD weight)
MANAGEMENT:
Recommend doing a warm-up set every 1:30
This is a great time to coach members more specifically on their Wall Walk and/or Power Clean technique
WOD
4 Rounds For Time
3 Wall Walks
50yd Shuttle Sprint
6 Power Cleans @155/105
50yd Shuttle Sprint
SCORE: Time
GOAL: 10:00-13:00
PACE: Interval Mindset…strength movement followed up with the shuttle to breath and move
FOCUS/STRATEGY:
Wall Walks: steady movement on these…chest and thighs on the ground, feet touching the wall, hands by your shoulders…focus on quality and controlled movement, when these go they go so go slower than you think out of the gate and try to stay consistent throughout
Shuttle: Logistics will be explained below of why it is an odd number…steady pace, breath and move, this is your chance for active recovery
Power Cleans: the format does allow for you to push the pace on stringing reps together so I would try to do some touch n’ go sets, go to steady singles when needed…chest up, good hip pop and drop under the bar, be quick with the elbows, make sure you stand to full hip extension before lowering the barbell by dropping or to go into touch n’ go reps
LOGISTICS:
The whole point of the odd numbered shuttle distance (going off of 10yd zones) is for the set up
The goal is to have the barbells somewhere on the opposite side as the wall used for the Wall Walks…this way you can do the wall walks, do the 5 lengths of the shuttle and be on the opposite side now for the barbell, then the 5 lengths gets you back to the wall for the next round of Wall Walks
If this doesn’t work or you don’t want to do shuttles you can change this to 50m runs outside if weather allows
or change the format to 3 Wall Walks, 6 Power Cleans, 100m Run…for time purposes you might want to increase to 5 Rounds
NO BARBELL OPTION:
10 KB Sumo Deadlift High Pulls in place of Power Cleans
BEGINNER: 20 Shoulder Taps in place of Wall Walks, No barbell option or 95/65 for Power Cleans
SCALED: 45 degree wall walks as needed, 135/95
Rx+: 185/125
Comp: 205/145