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 KBs, 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)
10/10/10 Arm Swings (forward/backward/side to side)
15 second Bar Hang on Rig
20-30 seconds Child’s Pose
5 each way Lying Knees Bent Side to Side
5 each way Seated Hip Openers
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
20-30 seconds Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
—then—
2 Rounds
10 Russian KB Swings
10 KB Goblet Lunges
MANAGEMENT/FOCUS:
Good full body warm-up, getting the KBs out for the second part will help with the transition to the WOD Prep
WOD Prep
Round 1: 8 Single Arm KB Swings (4 each arm) + 8 Single KB Front Rack Lunges (4 each arm) + 1 Half or Three Quarter Rope Climb
Round 2: 8 Single Arm KB Swings (4 each arm) + 8 Single KB Front Rack Lunges (4 each arm) + 1 Three Quarter or Full Rope Climb
MANAGEMENT/FOCUS:
Recommend doing a round every 3:00
Great time to help members more specifically with each. movement
WOD
Every 5 Minutes for 15 Minutes (3 Rounds)
8 Single Arm KB Swings Right Hand @53/35
8 Single KB Front Rack Lunges Right Hand @53/35
1 Rope Climb
8 Single Arm KB Swings Left Hand @53/35
8 Single KB Front Rack Lunges Left Hand @53/35
1 Rope Climb
3 SCORES: Time for each round
GOAL: 4:00 or less each Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Single ARM KB Swings: slight bend in the knee, neutral spine, good hip hinge and hip pop to get KB to shoulder height, arm should be relaxed
Single KB Front Rack Lunges: KB must be in the front rack (not resting on your shoulder), chest up, focus on driving through your heel to get to full hip extension…these can be forward, reverse or walking lunges (if you have the space)
Rope Climbs: focus on getting your foot clamp up to shoulder height to work on your efficiency
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to do them, here are some good options…
16 Plate Russian Twists (8 each way)
8 MB Slams
1 Turkish Get-up (use the arm you did the swings and front rack lunges with)
BEGINNER: 26/18, no weight on Lunges, Modification from list
SCALED: 35/26, Half or Three Quarter Rope Climbs or a Modification from the list
Rx+: 70/53
Comp: 70/53, Legless
Accessory Work
Bring Sally Up Push-ups
Single DB Curls 5x8 each arm
EXECUTION: (Bring Sally Up Push-ups)
This is a 12 minute block, this gives people time to warm-up specifically for their push-ups, get the song set up and ready, complete Bring Sally Up, then rest, the remaining time is to complete the Curls
Everyone “loved” this so much with Squats, let’s do it with push-ups 😁…when it says go down, take your chest to the deck (resting on the ground, stay braced), bring sally up, press up
Focus on quality reps, don’t worm, elbows below shoulders when down and pressing
LEVELS:
Scaled: on knees or hands elevated on a Box or Bench
Rx: as described aboved
Rx+: during the down portion you are hovering just above the ground instead of resting on it