0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-18:00 WOD Prep
18:00-20:00 Transition to WOD
20:00-35:00 WOD
35:00-37:00 Put away MBs, Rest
37:00-41:00 Explanation of Accessory Work
41:00-43:00 Transition to Accessory Work
43:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
5 reps of 5 second hold each Up Dog to Down Dog with Calf Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
10yd Lunge and Rotate
10yd Walking Straight Leg Marches
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Plate Hops
10 Plate Ground to Overhead
10 Plate Russian Twists
MANAGEMENT/FOCUS:
Good full body warm-up then some movements to prepare for the WOD
WOD Prep
Round 1: 100m Run + 2 Toes to Bar + 2 Single KB Hang Power Cleans
Round 2: 100m Run + 4 Toes to Bar + 4 Single KB Hang Power Cleans
Round 3: 100m Run + 6 Toes to Bar + 6 Single KB Hang Power Cleans
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Great time to help members more specifically with the Single KB Hang Power Cleans
Round 1 the run is easy pace, Round 2 moderate, Round 3 hard
WOD
AMRAP 15
200m Run
6 Toes to Bar
6 Single KB Hang Power Cleans @53/35
*add 6 reps each round
*run is 1 rep for every 50m
SCORE: Round + Reps (the rep round completed plus any extra reps, so if you complete the round of 24 and then the run that would be 24+4)
GOAL: Round of 24
PACE: Calculated…run pace and sets on T2B will be the limiting factor
EXECUTION:
complete the Run then 6 T2B and 6 Single KB Hang Power Cleans, then the run and 12 reps of each, then the Run and 18 reps of each…etc.
FOCUS/STRATEGY:
Run: RPE of 7-8, good pace but controlled, breath and move
Toes to Bar: try to at least do sets of 6 in each round, focus on your rhythm and pulling down with your arms as your toes come up to the bar
Single KB Hang Power Cleans: switch hands when needed, good hip pop then pull the KB up as if you were zipping up your jacket and rotate it to the shoulder…if you flip it over your hand it will smoke your shoulder, there should be contact but if you rotate then it will be a much lighter contact
BEGINNER: Lying Leg Raises, 26/18 or use a DB if needed
SCALED: Hanging Straight Leg Raises or MB Slams, 35/26
Rx+: 70/53
Accessory Work
Single DB Tricep Kickbacks 4x12 (6 each side)
Single DB Curls 4x12 (6 each arm)
Plate Russian Twists 4x20 (10 each way)
FOCUS:
Having some fun again today…triceps, biceps and abs
Tricep Kickbacks: knee on a box or bench, flat back, start with the DB pulled up near your side, upper arm should be about even with your back, only hinge at the elbow, extend back, flex your tricep, back to 90 degrees, keep it strict
Single Curls: keep it strict, no bro reps, good full range of motion and under control
Plate Russian Twists: feet crossed and off the ground, good full rotation, your chest should be facing the direction you are rotating
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Kickbacks, M2: Curls, M3: Twists