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 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
46:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
5 each way Thread the Needle
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
10yd Straight Leg Marches
10yd Walking Quad Stretch
5 Inchworms (up dog hold or 3-5 push-ups with each rep)
—then—
2 Rounds
10 Bench Dips
10 Empty Barbell Bent Over 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% + 10 Ring Rows
Round 2: 4 Bench Press @50% + 8 Ring Rows
Round 3: 3 Bench Press @60% + 6 Ring Rows
Round 4: 2 Bench Press @70% + 4 Ring Rows
MANAGEMENT/FOCUS:
I would do a warm-up round every 1:30
This is a great time to help them with their technique on Bench Press and Rows
Strength
Bench Press 5-rep Max
Barbell Bent Over Rows 50 reps @light to moderate weight
FOCUS:
5-rep max day, Let’s gooooo!
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, core braced, pull up to around top of stomach area, squeeze shoulder blades on each rep…find a weight you could do an EMOM 5 of 10 reps
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3:00 for 9:00 for 5-rep max attempts, 1 minute transition, 5 minutes for the Bent Over Rows
NO BARBELL OPTION:
Double DB Bench Press 5x2
Double DB Bent Over Rows 5x5
reps decreased on Bench Press, try to increase weight
WOD Prep
Round 1: 8 Hang Power Snatch @45/35 + 4 Burpee Pull-ups
Round 2: 6 Hang Power Snatch @65/45 + 3 Burpee Pull-ups
Round 3: 4 Hang Power Snatch @75/55 + 2 Burpee Pull-ups
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Great time to help members with their technique and efficiency on Hang Power Snatch and finding the right bar height for Burpee Pull-ups
WOD
AMRAP 10
Reps: 10,9,8,7,6,5,4,3,2,1 repeating
Hang Power Snatch @75/55
Burpee Pull-ups
SCORE: Reps (if you get through 10 to 1 of both movements that is 110 total reps)
GOAL: complete 10 to 1 of both movements
PACE: Zero to 💯 real quick…push the pace
EXECUTION:
If you make it through 1 rep of each then start back at 10
FOCUS/STRATEGY:
Hang Power Snatch: lighter weight, try to stay unbroken…good hip hinge and hip pop and drop under the weight, stand, slight pause to breath at the top
Burpee Pull-ups: slow and steady, bar height should be about 6 inches above standing reach, find a bar that’s close, drop, stand, jump, pull, repeat
NO BARBELL OPTION:
Double DB Hang Clean & Jerks in place of Hang Power Snatch
BEGINNER: 45/35 or No Barbell Option, half burpee to jumping pull-up
SCALED: 65/45, use lower bar height for the Burpee to Pull-up
Rx+: 95/65
Comp: 115/80, Burpee to Chest to Bar Pull-ups