0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Strength
30:00-32:00 Put away any plates not needed for the WOD
32:00-37:00 Explanation of WOD with good tips how to go about each round and stringing reps together
37:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
30 seconds On All Fours Forearm/Wrist Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Iron Crosses
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
5 Infant Squats
—then—
3 Rounds
5 Muscle Cleans @empty barbell
5 Front Squats @empty barbell
MANAGEMENT/FOCUS:
Getting the barbells out here will make the transition faster to the Specific Warm-up
Specific Warm-up
Round 1: 2 Power Cleans + 3 Front Squats
Round 2: 1 Power Clean + 2 Front Squats
Round 3: 2 Hang Squat Cleans (done as single repetitions)
MANAGEMENT/FOCUS:
Start very light and build to around 65% over the 3 Rounds
Recommend doing a round every 1:30, good time to help them dial in their technique
Strength
Build to Heavy Complex:
1 Power Clean + 1 Hang Squat Clean
FOCUS:
Power Clean: good starting point would be around 65-70% just like last week and build from there…good hip pop and drop under the weight, fire those elbows through, stand to full hip extension
Hang Squat Clean: last week we just did the front squat portion of the squat clean, now we work on the actual movement in the hang which can help them understand dropping under the barbell
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
5 minutes to continue building, then an attempt every 2 minutes for the remaining 10 minutes
NO BARBELL OPTION:
Alt. EMOM 14: M1: 8 KB Upright Rows, M2: 8 KB Goblet Squats
The weights do not have to be the same for both movements
WOD Prep
3 Rounds
8 Russian KB Swings
6 Pull-ups
4 Shoulder to Overhead
MANAGEMENT/FOCUS:
Recommend doing a round every 2 minutes
Great time to help them dial in each of these movements
WOD
5 Rounds For Time
15 Russian KB Swings @53/35
12 Pull-ups
9 Shoulder to Overhead @135/95
SCORE: Time
GOAL: 8:00-10:00
PACE: Zero to 💯 real quick
FOCUS/STRATEGY:
This is DT…ish…Swings in place of Deadlift, Pull-ups in place of Hang Power Cleans, a lighter weight on S2OH but more reps
Swings: unbroken is the goal…slight bend in the knee, good hip hinge and hip pop, arms are just along for the ride
Pull-ups: we have built these reps up over the last cycle and in Murph, go for big sets each round
S2OH: Try to stay unbroken, no more than two sets to complete the 9 reps…knees out when you dip, keep your whole foot down in the dip, good hip drive to get momentum into the barbell, make sure the barbell gets back to your shoulders before beginning the next dip
NO BARBELL OPTION:
9 Double DB S2OH
BEGINNER: 26/18…95/65 or No Barbell Option
SCALED: 35/26, Banded Pull-ups, 115/80
Rx+: 70/53, 155/105
Comp: 88/62, Chest to Bar, 155/105