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
20:00-26:00 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 Wall Scaps
10/10/10 Arm Swings (forward/backward/side to side)
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 Inchworms
—then—
2 Rounds
10 Air Squats
10 Ring Rows
20 Shoulder Taps
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 6
M1: 30 second Bike
M2: 10 Push-ups
M3: 5-10 Pull-ups
MANAGEMENT/FOCUS:
Great time to help members more specifically on all movements and make sure they fully understand the format
WOD
“Scream”
Alt. EMOM 27
M1: 30 seconds Max Calorie Bike
M2: 30 seconds Max Push-ups
M3: 30 seconds Max Pull-ups
SCORE: Total Reps (calories + push-ups + pull-ups)
GOAL: FAFO
PACE: Interval Mindset…push hard, recover, repeat
FOCUS/STRATEGY:
Another Halloween themed name, leave it out if you want
FLOW: it is basically 30 seconds of work/30 seconds of rest for 27 minutes
Bike: RPE 8, hard push, but not quite all out
Push-ups and Pull-ups: make your first set each round a max set, then rest and get what you can for the remainder of the 30 seconds
EQUIPMENT CONSIDERATIONS:
The format allows three people to share a Bike if you start them on different movements
We have Row tomorrow so I would avoid using that
Ski can be used, but it is in the Cardio is Hardio on Wednesday if you have the ability to use it for that
BEGINNER: Knees or Hands Elevated Push-ups, Ring Rows
SCALED: Knees or Hands Elevated Push-ups, Banded/Jumping Pull-ups
Rx+: Chest to Bar Pull-ups
Comp: HSPU, Chest to Bar Pull-ups