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 Cardio is Hardio
28:00-30:00 Rest, put away KBs, get out barbells and plates
30:00-35:00 Explanation of WOD
35:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 reps reach overhead lean side to side then down and touch the toes
10yd High Knee Hugs
10yd Quad Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Alternating Groin Stretch
10yd Lunge and Rotate
10yd Inchworms
10yd Bunny Hops
10yd Straight Leg Marches
—then—
2 Rounds
20 Plate Hops
10 Plate Ground to Overhead
MANAGEMENT/FOCUS:
Good full body warm-up followed by some movements to get the heart rate up, blood flow to the legs and grip
Specific Warm-up
3 Rounds
100m Run
15-20 second Bar Hang on Rig
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Round 1 Run is easy pace, Round 2 moderate, Round 3 hard pace
Cardio is Hardio
400m Double KB Farmer’s Carry @53/35
*every time you drop you must run back to the start line then back to your KBs
EXECUTION:
Let’s say you make it 100m and have to drop, you will run back to the start line then back to your KBs (200m), each time you drop you have to run back to the start line and back to your KBs…so if you drop again at the 200m mark then you run back to the start line and back to your KBs (400m)
LEVELS:
Beginner: 26/18
Scaled: 35/26
Rx+: 70/53
Comp: 88/62
FOCUS:
This should be a weight that you will drop at least 3 times, if you can do the entire 400m then you didn’t challenge yourself
WEATHER CONSIDERATIONS:
Unless the weather is terrible, keep this all outside
If you have to go inside then it would be a 300yd Carry, you could do 1 minute penalty each time you drop either in shuttle runs or cardio equipment
WOD Prep
Alt. EMOM 6
M1: 2 Deadlift
M2: 4 DB Lunges
M3: 6 AbMat Sit-ups
MANAGEMENT/FOCUS:
Good opportunity to help members with their technique on each movement
Build in weight on Deadlift and Lunges
WOD
7 Rounds For Time
3 Deadlift @275/185
6 DB Lunges @70/50
9 AbMat Sit-ups
SCORE: Time
GOAL: 9:00-11:00
PACE: Zero to 💯 real quick…this will escalate quickly, stick with it
FOCUS/STRATEGY:
Deadlift: brace, brace, brace, go unbroken, chest up, when the barbell gets to your knee think about flexing your butt to get full hip extension
DB Lunges: hold the DB wherever you want, on your shoulder usually works best, this is heavier than normal since the reps are low, this is a great time to challenge yourself on the DB weight…chest up, focus on driving through your front heel to stand to full hip extension, forward/reverse/walking lunges all allowed
Sit-ups: breath, move, consistent pace
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: Light to moderate Deadlift weight or No Barbell Option, 35/20
SCALED: 250/175, 50/35
Rx+: 300/210, 100/70
Comp: 315/225, Double DB @70/50, GHD Sit-ups