0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-30:00 Put away all barbells, benches and DBS…get out Boxes and KBs
30:00-35:00 Explanation of WOD with good tips on the KB Drag Bear Crawl
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
5 each way Thread the Needle
5 reps of 5 second Hold each Up Dog to Down Dog
10yd Lunge and Reach Overhead
10yd Inchworms
—then—
2 Rounds
10 Empty Barbell Bench Press
10 Single DB Curls (5 each arm)
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
Round 1: 4 Bench Press @45% + 2 Explosive Bench Push-ups + 4 Double DB Bent Over Rows
Round 2: 3 Bench Press @55% + 2 Explosive Bench Push-ups + 3 Double DB Bent Over Rows
Round 1: 2 Bench Press @65% + 2 Explosive Bench Push-ups + 2 Double DB Bent Over Rows
MANAGEMENT/FOCUS:
I would do a warm-up set every 2 minutes
This is a great time to help them with their technique on Bench Press
Build in weight on Rows
Strength
Bench Press Complex: 5 sets, 3 Bench Press @75-85% + 6 Explosive Bench Push-ups (VIDEO)
Double DB Bent Over Rows 5x6
FOCUS:
Today we use a complex to increase time under tension and add a power component
Complex: complete the 3 Bench Press then immediately stand up to complete the 6 Explosive Bench Push-ups…on Bench Press and push-ups make sure you get a full range of motion and keep your elbows below your shoulders…use a box that is higher than the bench if needed for the Explosive Push-ups
Double DB Bent Over Rows: last week for this movement then we will switch it up, reps decreased, try to increase the weight…slight bend in the knee, chest parallel to the ground, keep these very strict (no bouncing or bro reps), DB in each hand, pull to the sides of your stomach area…KBs can also be used if needed
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30, last set would be at the 10:00 mark
NO BARBELL OPTION:
Double DB Bench Press 5x6
reps decreased, try to increase weight
WOD Prep
Round 1: 20yd Bear Crawl + 10 Box Step-overs with no weight
Round 2: 10yd KB Drag Bear Crawl + 8 KB Box Step-overs
Round 3: 10yd KB Drag Bear Crawl + 6 KB Box Step-overs
MANAGEMENT/FOCUS:
Use a lighter KB in Round 2, then use your WOD weight KB in Round 3
Recommend doing a round every 2:00
Great time to help members with their technique and efficiency on both movements
WOD
5 Rounds For Time
20yd KB Drag Bear Crawl @53/35
12 Single KB Box Step-overs @24/20”
SCORE: Time
GOAL: 10:00-12:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
KB Drag Bear Crawl: 10yd zones, keep your hips down, steady quality movement, don’t slam the KB down, drag and place it
Single KB Box Step-overs: hold the KB wherever you want, both feet must get on top of the box then off the other side, you DO NOT have to stand up to full hip extension on top of the box…slow and steady
KB DRAG BEAR CRAWL MODIFICATIONS:
This is a good time to use heavy sandbags or d-balls for a very heavy 20yd carry if you have enough for the class
LOGISTICS:
I would try to create “lanes” for everyone…put the Box at the end of the lane, do the Bear Crawl down and back then you are at your Box for the Step-overs
BEGINNER: Bear Crawl without KB, 26/18, lower box if needed
SCALED: 35/26, lower box if needed
Rx+: 70/53 on the Drag, Double 35/26 on the Step-overs
Comp: 70/53 Drag, Double 53/35 on the Step-overs