0:00-10:00 General Warm-up
10:00-17:00 Explanation of WOD Prep and WOD, make sure they understand the format
17:00-19:00 Transition to WOD Prep
19:00-25:00 WOD Prep
25:00-27:00 Transition to WOD
27:00-51:00 WOD
51:00-60:00 Optional Finisher
60:00-65:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Swings (forward/backward/side to side)
10/10 Leg Swings (front to back/side to side)
20-30 seconds each side Straight Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
5 Iron Crosses each side
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
5 each way Seated Hip Openers
20-30 seconds each side Kneeling Hip Flexor Stretch
10 Infant Squats
—then—
3 Rounds
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
MANAGEMENT/FOCUS:
Full body warm-up then getting barbells out to begin to work on the movements for the WOD, use an empty barbell or a very light weight
WOD Prep
Alt. EMOM 6
M1: 1 Power Clean + 1 Hang Clean + Shoulder to Overhead
M2: 30 second Row
MANAGEMENT/FOCUS:
Great time to work on the barbell movements with each member
Start people at different stations to share the Rower…Round 1 is easy pace, Round 2 moderate, Round 3 hard pace
WOD
Partner 18 Rounds For Time
3 Power Cleans @115/80
3 Hang Squat Cleans @115/80
3 Shoulder to Overhead @115/80
*Alternate full rounds with partner
*AFTER EVERY 6 ROUNDS (including at the end): complete 50/45/40 Calorie Row (male/mixed/female)
SCORE: Time
GOAL: 19:00-24:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
EXECUTION:
3,2,1…Go, Partner 1 completes a full round while Partner 2 rests, then Partner 2 completes a full round while Partner 1 rests, continue alternating back and forth until you complete 6 rounds (3 each), then split the 50/45/40 Calorie Row however you want, then back to alternating full rounds, when you complete 12 total (6 total each) do the Row again, then back to alternating rounds, then when you complete all 18 rounds (9 total each), you finish with the Row
FOCUS/STRATEGY:
Power Cleans: I would do these as singles, after the third rep, go right into your Hang Squat Cleans…for each Power Clean focus on keeping your chest up, good hip pop and drop on each rep
Hang Squat Cleans: ideally the goal is to do all 3 reps unbroken then go right into the S2OH…if you have to break before the S2OH, remember that when picking the barbell up from the ground, you must stand all the way up to full hip extension before beginning the Hang Squat Clean…good hip pop, race the barbell to the bottom, fire your elbows through, stand to full extension before lowering the barbell for the next rep
Shoulder to Overhead: good dip and drive, it helps to have a slight pause and breathe at the top to better manage your heart rate
Row: I would split it 25/25, 25/20, 20/20 (male/mixed/female)…or you could do 15/25/10, 15/20/10, 10/20/10 (male/mixed/female)…the second option might help the transition back to the barbell
EQUIPMENT CONSIDERATIONS:
Try to keep the Row if at all possible, Ski would be the next option, Bike makes this a very different workout (I would cut it to 40/34/28), we have done a lot of running and that would change the stimulus as well (I would do 600m)
NO BARBELL OPTION:
5 Russian KB Swings, 6 KB Goblet Squats, 7 Push-ups
BEGINNER: 75/55 or No Barbell Option, 40/36/32 for the Row
SCALED: 95/65
Rx+: 135/95
Comp: 155/105
FINISHER (optional)
100 Empty Barbell Curls
100 Empty Barbell Skull Crushers