0:00-8:00 General Warm-up
8:00-11:00 Explanation of Specific Warm-up
11:00-16:00 Technical Work
16:00-26:00 Strength
26:00-28:00 Put away any plates not needed for the WOD along with the benches/boxes and DBs
28:00-33:00 Explanation of WOD with good tips on Power Snatch and the format
33:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
10yd Walking Quad Stretch
10yd Inchworms
—then—
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Bent Over Rows
MANAGEMENT:
Getting barbells out will help the transition to the Technical Work
Technical Work
Double Pause Push Jerk 5x2
MANAGEMENT:
Push Jerk is a tough movement for some to learn, a lot of people usually do one on accident when the Push Press weight is too heavy
Today we pause in two different positions so they can feel the transition under the bar…this is done with an empty barbell or a very very light weight
Take the barbell out of the rack, elbows slightly in front of the bar, chest up, core braced…when going into the dip think of sliding your back down a wall, push your knees out, whole foot in contact with the floor, this is our first pause position, dip, pause for a solid 3 seconds…drive into the floor to get into hip extension, as the barbell begins to pass the top of your head is when we re dip back under the bar, this is our second pause position, solid 3 seconds then stand
Dip, pause, drive, re dip, pause, stand
Recommend doing this on command and as an EMOM
Strength
Push Jerk 5x2
DB Knee Supported Rows 5x6 each arm
FOCUS:
We have done Push Press the past couple weeks to build some strength overhead and get used to driving through the floor to get momentum into the bar…no we move to Push Jerk for the remainder of the cycle
Push Jerk: just as mentioned in the Technical work section…dip, drive, re dip, stand…make sure the barbell gets all the way back to your shoulders before doing the next rep
Knee Supported Rows: this can be done with a DB or KB, knee on a box or bench, flat back, the weight is held in the opposite hand of the knee on the bench…if the left knee is on the bench, the weight is in the right hand, pull and squeeze your shoulder blade, 6 reps on one side then 6 reps on the other…this pull will develop back and bicep strength and also keep the push/pull ratio equal for shoulder health
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Push Jerk, M2: Rows
This allows people to share equipment, start one on the Push Jerk and the other on Rows, alternate back and forth
WOD Prep
3 Rounds
16/12 Calorie Row
4 Power Snatch (build to WOD weight)
MANAGEMENT:
Recommend doing a warm-up set every 2:00 to get used to the format
This is a great time to coach members more specifically on their Power Snatch
WOD
Every 3 Minutes for 12 Minutes
32/25 Calorie Row
8 Power Snatch @95/65
SCORE: Time for each round (add 1 second for any reps not completed within the 3 minutes)
GOAL: 2:15 or less each round
PACE: Zero to 💯 real quick…the rest won't really feel like rest and it will get shorter 😁
FOCUS/STRATEGY:
Row: RPE of 8, hard pace but not all out, need to manage your heart rate, the goal is 1:20 or less each round…focus on long and strong pulls, find a good rhythm with your breathing
Power Snatch: the goal is to work on cycling the barbell with a pre elevated heart rate, it can help to take a slight pause at the top of each rep to breath, this can help manage your heart rate…chest up, get a good hip pop and drop, pretend like there is a wall in front of you to keep the barbell close to your body (not swinging out), strong overhead position like you are ripping the bar in half, stand, stay under control when going into touch n’ go reps
EQUIPMENT CONSIDERATIONS:
If you need to share rowers you can change this format to 4 Rounds of 1 minute Max Calorie Row, 30 seconds rest/transition, 1 minute Max Power Snatch @95/65, 30 seconds rest/transition
Ski can also be an option, I would drop the calories a bit to 25/19…this will increase the difficulty of the workout since it is an overhead pull
We have running tomorrow and Bike on Thursday so I wouldn’t recommend having those as an option
LOGISTICS:
Line all of the Rowers up on one side of the gym so there is plenty of space for the barbells
I would put the barbells in rows to keep everything organized and easy to get to their barbells after the Row
NO BARBELL OPTION:
12 Alt. DB Snatch
BEGINNER: 20/14 Calorie Row, No Barbell Option
SCALED: 95/65
Rx+: 135/95
Comp: 155/105