0:00-10:00 General Warm-up

10:00-18:00 Explanation of WOD Prep and WOD

18:00-20:00 Transition to WOD Prep

20:00-29:00 WOD Prep

29:00-31:00 Transition to WOD

31:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

5 Scorpions each way

20-30 seconds Standing Hamstring Stretch

20-30 seconds each side Quad Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Lat Stretch on Rig

20 Shoulder Taps

10 Ring Rows

—then—

2 Rounds

10 Single DB Bent Over Rows (5 each arm)

10 Single DB Shoulder to Overhead (5 each arm)

10 AbMat Sit-ups

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for the WOD Prep

WOD Prep

Alt. EMOM 9

M1: 3 Burpees + 6 Alt. DB Snatch

M2: 20 second Bike + 4 DB Sit-ups

M3: 4 Single DB Devil’s Squat Clean

MANAGEMENT/FOCUS:

• Great time to help members more specifically on all movements and make sure they fully understand the format

WOD

“From The Grave”

Alternating AMRAP 5 for 20 Minutes:

#1: 10 Burpees + 12 Alt. DB Snatch @50/35

#2: 10/7 Calorie Bike + 12 DB Sit-ups @50/35

*pick up where you left off each AMRAP

—Cash-out—

30 Single DB Devil’s Squat Clean @50/35

3 SCORES: Total Rounds + Reps for each AMRAP (2 scores), Time of completion for the Devil’s Squat Cleans

GOAL: Breath, move, enjoy fitness

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

FOCUS/STRATEGY:

• Once again, having some fun with Halloween themed names, remove it if you want

• FLOW: complete as many rounds and reps as possible in 5 minutes of the 10 Burpees and 12 Alt. DB Snatch, at the 5 minute mark you switch to completing as many rounds and reps as possible in 5 minutes of the 10/7 Calorie Bike and 12 DB Sit-ups, at the 10 minute mark you are back to Burpees and Snatch (pick up where you left off), at the 15 minute mark you are back to the Bike and Sit-ups (pick up where you left off), at the 20 minute mark you begin completing the 30 Single DB Squat Cleans, your time is minus the AMRAP time, so you if you are done at the 25:30 mark then your time is 5:30…I understand this can sound confusing but just think through it and it will be a fun one

• Burpees: slow and steady, force yourself to drop, you will get back up

• Alt. DB Snatch: the goal is unbroken each round, chest up, hop pop, slight pause at the top to breath

• Bike: RPE 8, low calories, push the pace

• DB Sit-ups: DB on your chest, use and AbMat if you want, sit all the way up past 90 degrees

• Single DB Devil’s Squat Cleans: chest and thighs to ground, jump feet up to DB, chest up, grab the DB with one hand, hip pop and drop into a full squat, fully extend the hips, set the DB back down and repeat, you can switch hands whenever you want

EQUIPMENT CONSIDERATIONS:

• The format allows two people to share a Bike if you start them on different AMRAPs

• We have Row and Ski in the Cardio Thursday, but you can use either one if needed

• You can also utilize a 100m Run outside or 100yd shuttle inside if needed

BEGINNER: partner if needed, 135/95, Half Burpees, Ring Rows (done separately) 35/26

SCALED: 185/125, fingers touching the bar is a good height, 53/35

Rx+: 70/50