0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-17:00 Specific Warm-up
17:00-32:00 Strength
32:00-34:00 Put all plates and barbells away, get out AbMats and DBs
34:00-40:00 Explanation of WOD
40:00-41:00 Transition to WOD Prep
41:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
10 Face the Wall Squats
5 each way Seated Hip Openers
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Alternating Groin Stretch
10yd Walking Straight Leg Marches
20 Shoulder Taps
10 Air Squats
—then—
3 Rounds
5 Muscle Snatch @empty barbell
5 Overhead Squats @empty barbell
MANAGEMENT/FOCUS:
Getting the barbells out for the second part of this will help the transition into the Specific Warm-up
Specific Warm-up
Power Snatch
5 @40%
4 @50%
3 @60%
2 @70%
1 @75%
MANAGEMENT/FOCUS:
I would do a warm-up set every 1:30, the last warm-up set would be at the 6 minute mark
Strength
Power Snatch 5x2 @80%
Snatch Grip Bent Over Rows 5x5
FOCUS:
The remaining time in the 2 minutes of each set is for rest/weight change and a great opportunity to coach members more specifically
Heavy doubles today to set them up for the 1-rep max next week
The Snatch Grip Bent Over Rows are there to keep the push/pull balance for shoulder health
I have used a “Coaching EMOM before” especially with bigger classes: split the class in half, have group 1 go in the first minute and group 2 in the second minute, this cuts down the amount of people you are watching and can allow you to coach each person more specifically and more often throughout the strength section
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes for the Power Snatch sets,, EMOM 5 for the Snatch Grip Bent Over Rows
I would just do a 15-minute running clock, down or up doesn’t matter, just call out when it’s time to do each set
NO BARBELL OPTION:
Single DB Strict Press 5x10 (5 each arm), Double KB Bent Over Rows 5x10
Do both movements every 3:00 for 15:00
WOD Prep
2 Rounds
6 AbMat Sit-ups
10yd DB Drag Bear Crawl
MANAGEMENT/FOCUS:
Recommend doing a round every 1:30
WOD
AMRAP 10
15 AbMat Sit-ups
20yd DB Drag Bear Crawl @50/35 (VIDEO)
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Calculated…muscle burn will be the limiting factor
FOCUS/STRATEGY:
Core and Grunt work that will provide a good workout, but not wreck your body for Murph
Sit-ups: slow and steady…touch both hands above your head and all the way up to your toes
DB Drag Bear Crawl: quality reps, steady pace…keep your back flat, grab the DB and set it in front of you, bear crawl until you are over it, then use the other hand to set it out in front of you, repeat, 10yds down, 10yds back
LOGISTICS:
I would set up lanes where everyone has their AbMat and DB
BEGINNER: no weight on Bear Crawl
SCALED: 35/26
Rx+: 70/53