0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-24:00 Strength
24:00-26:00 Put away DBs
26:00-34:00 Explanation of WOD and WOD Prep, make sure they understand the format
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (side to side/front to back)
10 Wall Scap Slides
5 each way Thread the Needle
30 seconds Child Pose
10yd Walking Heel Scoops
10yd Walking Lunge and Rotate
10yd Inchworms
10yd Walking Pigeon Stretch (ankle on opposite knee)
—then—
2 Rounds
10 Plate Upright Rows
20 Plate Russian Twists (10 each way)
MANAGEMENT/FOCUS:
Mainly upper body warm-up followed by a couple movements to get the biceps, back and core ready to go for the Accessory Work
Specific Warm-up
Alt. EMOM 4:
M1: 2 DB Sit-ups
M2: 4 Snatch Grip Bent Over Rows
MANAGEMENT/FOCUS:
Start people on different movements and rotate back and forth if you need to share equipment
Accessory Work
DB Sit-ups 5x3
Snatch Grip Bent Over Rows 5x5
FOCUS:
DB Sit-ups: DB behind your head, feet anchored, keep your hips down…start light and build in weight as you can
Snatch Grip Bent Over Rows: snatch grip, slight bend in the knee, chest parallel to the ground, keep it strict (no bouncing), pull to the top of the stomach area…we did this Monday, but the snatch grip will engage your Lats more and are a good pulling movement to improve the pull in your snatch
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Sit-ups, M2: Rows
NO BARBELL OPTION:
KB Gorilla Rows 5x10 (5 each arm)
WOD Prep
3 Rounds
Round 1: 6 Hang Power Snatch + 6 Back Rack Lunges + 6 Pull-ups
Round 2: 4 Hang Power Snatch + 4 Back Rack Lunges + 4 Pull-ups
Round 3: 2 Hang Power Snatch + 2 Back Rack Lunges + 2 Pull-ups
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Empty barbell to WOD weight when building
Good time to help members more specifically on Snatch and Pull-ups
WOD
Every 3 minutes for 12 minutes
10 Power Snatch @75/55
14 Back Rack Lunges @75/55
—with time remaining—
Max Pull-ups
SCORE: Reps (Snatch + Lunges + Pull-ups…so you have 96 reps before any of the pull-ups)
GOAL: complete Snatch and Lunges in 2:00 or less
PACE: Calculated…controlling your pace on Snatch/Lunges and breaking on Pull-ups will be the deciding factor
FOCUS/STRATEGY:
Power Snatch: the weight is lighter for a reason, try to string all of these together each round..chest up, hip pop, pull and punch, keep your chest up when doing the touch n’ go reps
Back Rack Lunges: give with the barbell when you place it on your back…forward or reverse lunges, stay tall, drive off your front heel each rep, slow and steady reps
Pull-ups: the time remaining will depict your strategy here…or you can just go for broke every rep
NO BARBELL OPTION:
Alt. DB Snatch
DB Lunges
BEGINNER: 45/35 or No Barbell Option, No weight on Lunges, Ring Rows
SCALED: 65/45, Banded Pull-ups
Rx+: 95/65, Chest to Bar
Comp: 115/80, Bar Muscle-ups