0:00-12:00 General Warm-up
12:00-20:00 Explanation of WOD Prep and WOD, make sure they understand the logistics and how to share equipment if needed
20:00-23:00 Transition to WOD Prep
23:00-29:00 WOD Prep
29:00-31:00 Transition to WOD
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Arm Across Shoulder Stretch
10 Push-ups
15 Air Squats
20 Flutter Kicks
—then—
2 Rounds
5 Clusters @empty barbell
10 Ring Rows
20 Mountain Climbers
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for all the things 😁
Good opportunity to help members with their Clusters at a light weight
WOD Prep
Alt. EMOM 6:
M1: 5 Clusters
M2: 5-10 Pull-ups
M3: 250/200m Row
MANAGEMENT/FOCUS:
2 Rounds of each, build in weight on Clusters, increase the pace in the second round on Row, good opportunity to help members with all movements
To share equipment, start people on different movements and alternate
WOD
“CF Games…ish”
Alt. Every 3 minutes for 24 minutes (4 sets of each)
M1: 15 Clusters @115/80 + 25 Pull-ups (break up however you want)
M2: 500/400m Row
SCORE: Slowest Time for each
GOAL: 2:15 or less
PACE: Interval Mindset…strength then rest, cardio then rest…on repeat
FLOW:
Complete the Clusters and Pull-ups, then rest for the remainder of the 3 minutes…complete the Row then rest for the remainder of the 3 minutes…continue alternating back and forth, you will do 4 sets of each movement
You can break up the 15 Thrusters and 25 Pull-ups however you want
FOCUS/STRATEGY:
Clusters: Singles all day…Squat Clean into a Thruster…barbell starts on the ground, chest up, good pull, hip pop and drop into a full squat clean, then big leg drive to finish the thruster
Pull-ups: we have slowly built up in reps…this is a “choose your own adventure” type thing…this allows you to use whatever reps you can do unbroken and break those into sets…example: you could do 5 rounds of 3 Clusters and 5 Pull-ups if that helps you get all the reps
Row: Since your score is your slowest time, you have to push the pace here…RPE 8-9, not all out or you will never recover, but good push
EQUIPMENT CONSIDERATIONS:
Two people can share one Rower with this format…start one on the Clusters/Pull-ups and one on the Row, alternate back and forth
Ski would be the next best option
Bike is in Cardio on Friday, but could work here
I wouldn’t run, we did that yesterday and will again on Saturday
NO BARBELL OPTION:
Double DB Hang Cluster
BEGINNER: 45/35 or No Barbell Option, Ring Rows
SCALED: 95/65, Banded Pull-ups
Rx+: 135/95, Chest to Bar
Comp: 155/105, 15 Bar Muscle-ups