0:00-10:00 General Warm-up
10:00-18:00 Explanation of WOD Prep and WOD, make sure they understand the logistics and how to share equipment
18:00-26:00 WOD Prep
26:00-28:00 Transition to WOD
28:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
5 Scorpions each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd High Knees
10yd Butt Kicks
10yd Bunny Hops
10yd Lunge and Rotate
—then—
2 Rounds
10 Air Squats
10 Push-ups
10 Ring Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for all the things 😁
WOD Prep
Alt. EMOM 8:
M1: 10/8 Calorie Ski, 10/8 Calorie Row
M2: 100m Run, 50m Single KB Carry
M3: 10 Wall Balls/10 Single DB Overhead Lunges
M4: 20m Sled/10 Burpees
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
Round 1 do one of the movements listed in the minute, Round 2 do the other movement…this allows the equipment to be shared by many people
WOD
“AMROX” Pre-test
AMRAP 6:
15/12 Calorie Ski
40m Sled Push @135/90
—1 minute Rest/Transition—
AMRAP 6:
15/12 Calorie Row
10 Burpee Over Rower
—1 minute Rest/Transition—
AMRAP 6:
100m Single KB Farmer’s Carry @53/35
20 Wall Balls @20/14
—1 minute Rest/Transition—
AMRAP 6:
200m Run
20 Single DB Overhead Lunges @50/35
4 SCORES: Rounds + Reps for each AMRAP (each meter is a rep for the sled, carry and run, so 40m = 40 reps, 100m = 100 reps, 200m = 200 reps)
GOAL: Breath, move, enjoy the fitness GAINZ
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Overall the 1 minute in between each AMRAP will only be enough to record your score and transition to the next station, so this will feel like 24 continuous minutes
Row, Ski, Run: RPE 7, breath and move at a steady pace
Sled Push: 3x45# plates for men, 2x45# plates for women, this makes it any easy plate change when sharing sleds, if needed you can put a small 2.5 plate under the top 45 so it is easier to get your fingers in there to take the plate off when needed
Burpee over Rower: make sure the seat is all the way up to the front so you don’t clip your foot when going over, breath and move, stay consistent
Single KB Carry: must carry it at your side, switch hands whenever you need to
Wall Balls: try to stay unbroken, get good leg drive to get momentum into the wall ball
Single DB Overhead Lunges: forward, reverse or walking Lunges, switch hands when needed, try to stay unbroken…focus on driving through the front heel when pushing up to full hip extension
EQUIPMENT CONSIDERATIONS:
With starting people on different stations, 4 people can share one machine
If you do not have enough sleds you can change this to a Bear Crawl or DB Drag Bear Crawl
We have Bike in the workout on Thursday, but if needed you can use them here as well in place of any machines you don’t have enough of
WEATHER CONSIDERATIONS:
If the weather is bad and just won’t allow you to be outside then change the 200m run to a 200yd shuttle run and the 100m carry to a 100yd carry
BEGINNER: Empty Sled, 26/18, MB Thrusters @10/8, No weight on Lunges
SCALED: 90/45 (2x45#,1x45#), 35/26, 14/10, 35/20
Rx+: 180/125 (4x45#/2x45#,1x35#), 70/53, 30/20, 70/50