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
5 Iron Crosses each way
5 reps of 5 second hold each Up Dog to Child’s Pose
20-30 seconds each side Pigeon Stretch
20-30 seconds Seated Hip Openers
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Lunge and Reach Overhead
10 Infant Squats
—then—
2 Rounds
10 Empty Barbell RDLs
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the posterior chain and core ready to go
Specific Warm-up
Round 1: 6 Deadlift @40% + 10 Hanging Knee Raises
Round 2: 4 Deadlift @50% + 8 Hanging Knee Raises
Round 3: 2 Deadlift @60% + 4 Hanging Knee Raises
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on Deadlift
The Hanging Knee Raises are to get the grip and core ready to rock
Strength
Deadlift
3x3 @70%
2x2 @75%
FOCUS:
Deadlift cycle, let’s go! 💪
Reps will remain 6 and under, we will do some complexes and use some pause and tempo as well
Core braced, hips above knees and below shoulders, neutral spine, push holes in the floor with your feet, when the barbell gets to your knee think about flexing your butt to get to full hip extension
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3:00 for 15 minutes
You should be lifting heavy enough to want the rest
NO BARBELL OPTION:
Double KB Deadlift 5x12
We will keep this movement for the entire cycle, reps will drop, increase the weight
WOD Prep
Round 1: 6 Toes to Bar + 6 Power Cleans @40%
Round 2: 8 Toes to Bar + 4 Power Cleans 540%
Round 3: 10 Toes to Bar + 2 Power Cleans @60%
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Great time to help members with their technique and efficiency on Toes to Bar and efficiency on Power Cleans
WOD
For Time
30 Toes to Bar
15 Power Cleans @155/105
20 Toes to Bar
10 Power Cleans @165/115
10 Toes to Bar
5 Power Cleans @185/125
SCORE: Time
GOAL: 8:00-10:00
PACE: Calculated…strategy on how you break T2B and how efficient you are on the heavier cleans will be the deciding factors
FOCUS/STRATEGY:
Toes to Bar: we have spent the last few cycles working up in reps, think of this workout as a bit of a pre-test, next week we will go back down in reps and begin building them back up again
Power Cleans: these weights should be moderate (around 65-70%), heavyish (around 70-75%) and heavy (around 75-80%)…most likely singles throughout…chest up, good hip pop and drop under, stand, drop, repeat…deadlifting heavy before should help these weights feel a bit lighter
Weight changes: I would do 10 of the T2B in the round of 20, then change one side of the barbell, then do the other 10, then change the other side of the barbell, then complete your cleans…same thing for the round of 10 T2B…or finish the cleans, change a side, do some T2B, change the other side…use your rest efficiently
NO BARBELL OPTION:
30/20/10 Single DB Hang Cleans
BEGINNER: Lying Leg Raises, 95/65 or No Barbell Option
SCALED: Elevating T2B or Hanging Straight Leg Raises, 115/80, 135/95, 155/105
Rx+: 165/115, 185/125, 205/145
Comp: 185/125, 205/145, 225/155