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 Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
10yd Walking Hip Openers
10yd Lunge and Reach Overhead
10yd Bunny Hops
10yd Broad Jumps
—then—
2 Rounds
20 Mountain Climbers
10 Air Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for all the things 😁
Good opportunity to help members with their technique on Sled Push
WOD Prep
Alt. EMOM 6
M1: 100m Run
M2: 10yd Sled Push
M3: 5 Burpee Broad Jumps
MANAGEMENT/FOCUS:
Easy to moderate pace Run in the first Round, moderate to hard pace in Round 2
Build in weight on the Sled
To share equipment, start people on different movements and alternate
WOD
AMRAP 24
400m Run
40yd Sled Push @135/70
20yd Burpee Broad Jumps
SCORE: Rounds and Reps
GOAL: 5 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
“AMROX” Post-test is next week, this is one last tune-up before that
Run: RPE of 7, consistent pace, breath and move
Sled Push: This weight is heavyish, slow and steady…I would set up 10yd zones for this, keep the legs driving for the full 10yds, quick break, push back
Burpee Broad Jump: 10yd zones, steady pace, drop, stand jump, repeat
WEATHER CONSIDERATIONS:
If the weather will not allow you to be outside, then do a 300yd Shuttle inside
Ski can be used, 400/320m
We have Rowing Thursday and Saturday so unless they won't be there for those days I would avoid this…500/400m if needed
SHARING SLEDS:
If males and females will be sharing sleds then put two 35s (or two 25s and two 10s if you don’t have 35s), a 45 and two 10s on top of the 45, it does help to put a 2.5 or smaller plate under the 45 to make it easier for females to take the 45 and two 10s off when needed
It should time up that two people can share one sled if you have someone start one person on the Sled or Burpee Broad Jumps
If you need three people to share I believe a “Shotgun Start Waterfall Format” would still be a solid workout…Partner one starts on the Run, Partner 2 on the Sled, Partner 3 on the Burpee Broad Jumps…you can not move forward until the person in front of you completes their distance…should be a great interval style workout
SLED MODIFICATIONS:
Sandbag or DB/KB Lunges can be used, I would do 20yds
HEAVY carry could be used, 20-40yds depending on how heavy of objects you have
BEGINNER: no weight on sled, half burpee then big step forward
SCALED: 90/45