0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates not needed for the WOD
33:00-38:00 Explanation of WOD with good tips Dubs and connecting Power Cleans, but keep it to the basics here, there will be good coaching time during the WOD Prep
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
5 each way Thread the Needle
5 reps of 5 second Hold each Up Dog to Child’s Pose
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd Walking Heel Sweeps
10yd Samson Stretch
—then—
2 Rounds
10 Empty Barbell Push Jerk
10 Empty Barbell Snatch Grip Bent Over Rows
MANAGEMENT:
Getting barbells out will help the transition to the Specific Warm-up
Specific Warm-up
4 Rounds
Round 1: 5 Push Jerk @light weight + 10 Ring Rows
Round 2: 4 Push Jerk @moderate weight weight + 8 Ring Rows
Round 3: 3 Push Jerk @moderate to heavy weight + 6 Ring Rows
Round 4: 2 Push Jerk @just below starting weight + 4 Ring Rows
MANAGEMENT:
Great time to help members more specifically with their Push Jerk technique
Recommend doing a warm-up set every 1:30, this will be short rest but good for getting everyone primed to lift heavy overhead
Strength
Push Jerk 1-rep max
Snatch Grip Bent Over Row 1-rep max (see notes)
REASON FOR ROWS:
Barbell Bent Over Rows: as always, I try to even out push and pull, but there is another reason we are maxing on this movement… our next cycle will get us ready for Murph, for those who can’t yet get a pull-up this movement will serve as a strength marker to see how close they are…if you can do 1-rep in a very strict fashion with 75% of your bodyweight then you should have the strength to do a kipping pull-up, if you can do 80% then you should have the strength to do a strict pull-up
Knowing where they are is huge for the mental side of this…everyone says, get stronger to get a pull-up, but if you have no idea how close or far away you are it can get frustrating…you can also now attack this from two different angles…gaining strength and also losing weight…the less you weigh the lower the number you will have to get to
It is Snatch Grip instead of regular grip because it will involve your lats more, which is similar to a pull-up
Take the weight you get to and divide it by your bodyweight…Example if you weigh 185 and you do 135 for one very strict rep then that is about 73% of your bodyweight…very close to getting where you need to be
FOCUS:
Max day, let’s goooo!
Push Jerk: chest up, core braced…dip, drive, re dip, stand
Snatch Grip Bent Over Rows: Snatch Grip, slight bend in the knees, chest parallel to the ground, pull IN A VERY STRICT FASHION (no bouncing or “kipping”) to around the top of your stomach squeezing your lats and shoulder blades…bar must touch in order for it to count…make sure you read the reason for the rows notes
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
10 minutes to reach Push Jerk Max, 5 minutes to reach Snatch Grip Bent Over Row Max
WOD Prep
3 Rounds
Round 1: 10 Double Unders + 5 Touch n’ Go Power Cleans @light weight
Round 2: 10 Double Unders + 4 Touch n’ Go Power Cleans @moderate weight
Round 3: 10 Double Unders + 3 Touch n’ Go Power Cleans @just below WOD weight
MANAGEMENT:
Recommend doing a warm-up set every 1:30, this will simulate the feel of the workout as well
This is a great time to coach members more specifically on their Double Unders and Power Cleans
WOD
4 Rounds
2 minute block to complete
40 Double Unders
10 Power Cleans @115/80
—1 minute rest—
SCORE: Time for each round
GOAL: 1:30 or less
PACE: Interval Mindset…move fast breath slow…recover and repeat
FOCUS/STRATEGY:
Double Unders: this format will test your efficiency, but you need to be able to move on to the power cleans…I would give yourself no more than a minute to complete the Dubs (unless it is the last round, you can also utilize the Murph Mentality option if that allows you to get all reps), then you will need to move on to the Power Cleans…otherwise this will be 4 Rounds of whipping yourself over and over 😁
Power Cleans: we do a lot of WODs where singles are recommended, today the goal is to do Touch N’ Go Reps to work on cycling the barbell under fatigue…keep your chest up when going back down to the ground, hip pop and drop on every rep, make sure you stand all the way up before lowering the barbell for your next rep
NO BARBELL OPTION:
15 KB Sumo Deadlift High Pulls
MURPH MENTALITY OPTION:
2 Rounds of 20 Double Unders and 5 Power Cleans within the 2 minutes
BEGINNER: Line Hops, No Barbell Option
SCALED: Single Unders (or Murph Mentality Option) 95/65
Rx+: 155/105
Comp: 185/125