0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-30:00 Put away all barbells, benches and DBS…get out Wall Balls
30:00-35:00 Explanation of WOD with good tips on foot clamp efficiency
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-57:00 WOD
57:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
5 Inchworms
—then—
2 Rounds
10 Push-ups
10 Empty Barbell Bent Over Rows
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
This is a great time to help them with their technique on Bent Over Rows
Specific Warm-up
3 Rounds
Round 1: 5 Bench Press @40% + 10 Double DB Bent Over Rows
Round 1: 4 Bench Press @50% + 8 Double DB Bent Over Rows
Round 1: 3 Bench Press @60% + 6 Double DB Bent Over Rows
MANAGEMENT/FOCUS:
If they don’t know their max or don’t have a recent max this warm-up will help them get to their first weight for the complex
First set should be light, then moderate then moderate to heavyish
I would do a warm-up set every 2 minutes
This is a great time to help them with their technique on Bench Press
Strength
Bench Press Complex: 5 sets, Tempo + Pause + Regular @65% and build
Double DB Bent Over Rows 5x8
FOCUS:
The goal in this cycle is to increase upper body Strength Endurance, rep ranges will mainly be in the 6-12 range but will also use temp and pauses like today to increase time under tension, we will end this cycle with a 5-rep Max on Bench Press
Complex: solid 3 second lowering, dead stop pause, full speed back up, controlled on the way down, dead stop pause, full speed back up, controlled down, full speed back up…head, upper back and butt on the bench, feet glued to the floor (use plates to put your feet on if you are short), elbows should be below shoulders at all times during the lift
Double DB Bent Over Rows: slight bend in the knee, chest parallel to the ground, keep these very strict (no bouncing or bro reps), DB in each hand, pull to the sides of your stomach area
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30, last set would be at the 10:00 mark
NO BARBELL OPTION:
Double DB Bench Press 5x8
WOD Prep
3 Rounds
Round 1: Half Rope Climb + 5 Wall Balls + 5 Burpees
Round 2: Three Quarter Rope Climb + 4 Wall Balls + 4 Burpees
Round 3: Full Rope Climb + 3 Wall Balls + 3 Burpees
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Great time to help members with their Rope Climb efficiency
WOD
For Time
4,3,2,1 Rope Climbs
*After each set of Rope Climbs
15 Wall Balls @20/14
10 Burpees
SCORE: Time
GOAL: 12:00-14:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
EXECUTION:
Do 4 Rope Climbs, then 15 Wall Balls and 10 Burpees
Do 3 Rope Climbs, then 15 Wall Balls and 10 Burpees
Do 2 Rope Climbs, then 15 Wall Balls and 10 Burpees
Do 1 Rope Climbs, then 15 Wall Balls and 10 Burpees
FOCUS/STRATEGY:
Rope Climbs: steady pace, focus on getting your foot clamp up around shoulder level to be more efficient with each pull
Wall Balls: breath, move, stay unbroken…focus on using your legs to get momentum into the wall ball
Burpees: steady pace, force yourself to drop, you will get back up
ROPE CLIMB MODIFICATIONS:
If you don’t have enough ropes or choose not to do them, here are some good options…
20 MB Slams
6-10 heavy sandbag ground to over shoulder
20 light to moderate sandbag cleans
30 MB Russian Twists
BEGINNER: One of the Rope Climb modifications, 10/8 MB Thrusters, Half Burpees
SCALED: Half or Three Quarter Rope Climb or one of the modifications, 14/10
Rx+: 30/20
Comp: Short rope or two hand over hand legless pulls before using foot clamp, 30/20