0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away all DBs and any plates not needed
33:00-38:00 Explanation of WOD
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-5:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd Inverted Toe Touches
10yd Inchworms
—then—
2 Rounds
10 Empty Barbell Bench Press
10 Ring Rows
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: 5 Bench Press @40% + 5 Double DB Bent Over Rows
Round 2: 4 Bench Press @55% + 4 Double DB Bent Over Rows
Round 3: 3 Bench Press @65% + 3 Double DB Bent Over Rows
MANAGEMENT/FOCUS:
I would do a warm-up round every 2 minutes
This is a great time to help them with their technique on Bench Press and Rows
Build in weight on Bent Over Rows
Strength
Bench Press 5,3,1 @75-85%, 5,3,1 @80-90%
Double DB Bent Over Rows 6x8
FOCUS:
Next week will test a 5-rep max on Bench Press
Bench Press: make sure elbows stay below shoulders at all times, full range of motion to your chest, controlled on the way down, max speed on the way up
Bent Rows: neutral spine, DB in each hand, core braced, pull up to sides, squeeze shoulder blades on each rep
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 3:00 for 15 minutes
NO BARBELL OPTION:
Double DB Bench Press 6x3
reps decreased, try to increase weight
WOD Prep
Round 1: 6 Box Jumps + 6 Power Snatch @weight #1
Round 2: 4 Box Jumps + 4 Power Snatch @weight #2
Round 3: 2 Box Jumps + 2 Power Snatch @weight #3
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Great time to help members with their technique and efficiency on Power Snatch
WOD
AMREP 9
25 Box Jumps @24/20”
20 Power Snatch @75/55
20 Box Jumps @24/20”
15 Power Snatch @95/65
15 Box Jumps @24/20”
Max Power Snatch @115/80 with remaining time
SCORE: Reps (when you get to Max Power Snatch you will have completed 80 reps)
GOAL: get to max reps by the 7:00 mark
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
We did this with Dubs and Power Cleans, let’s run it back with Box Jumps and Power Snatch 😁
Box Jumps: use your arms to get momentum in to the jump, land softly, stand all the way up, jump or step down…steady pace
Power Snatch: look to string reps with the lighter weights, singles when you get to max reps…good hip pop and drop, stand, lower and repeat
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls in place of Power Snatch…start with a lighter weight and increase as reps drop and for the max reps
BEGINNER: 16/12” (find a height to jump on even if you have to stack rubber plates, 45/35 for all or No Barbell Option
SCALED: 20/16”, 45/35, 75/55, 95/65
Rx+: 24/20”, 95/65, 115/80, 135/95
Comp: 30/24”, 115/80, 135/95, 155/105 (only if you can hit the pace goal)