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 Cardio is Hardio
31:00-32:00 Get out Barbells and Plates
32:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch
10yd Heel Scoops
10yd Alternating Groin Stretch
10yd Lunge and Reach Overhead
10yd Walking Straight Leg Marches
—then—
2 Rounds
20 Mountain Climbers
10 KB RDLs
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get the heart rate up and blood flowing for the Running Warm-up
Specific Warm-up
3 Rounds
100m Run
10 Empty Barbell Good Mornings
MANAGEMENT/FOCUS:
Row: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
Getting barbells out in the second part will help the transition after the Run, leave them out, then when the Cardio is over you can start getting out plates for the Hang Power Cleans
Cardio is Hardio
“Run For Your Life”
0:00-2:00
100m Run
2:00-5:00
200m Run
5:00-9:00
400m Run
9:00-14:00
800m Run
14:00-15:00
100m Run
EXECUTION:
Complete the Run, then rest for the remainder of the time
5 scores: one for each round
FOCUS:
Row Pre-test, then some Rowing Intervals…taking a break from Rowing in this section this week, but the Running should help your fitness for the Row Post-test
Push the pace on each distance, the 100, 200 and 400 should be more rest than the work, the 800m will be negative rest, then we finish with a 100m…just so we can get a mile total 😁
WEATHER CONSIDERATIONS:
Unless the weather just doesn’t allow it, do the running
We have Row in the workout on Thursday, so if absolutely necessary then you can go with Rowing for this…125/100, 250/200, 500/400, 1,000/800, 125/100
WOD Prep
Round 1: 1 Wall Walk + 5 Hang Power Cleans + 10 Lateral Bar Hops
Round 2: 1 Wall Walk + 4 Hang Power Cleans + 8 Lateral Bar Hops
Round 3: 1 Wall Walk + 3 Hang Power Cleans + 6 Lateral Bar Hops
MANAGEMENT/FOCUS:
Recommend doing a Round every 1:30
Great time to help members with their technique and efficiency on Wall Walks and Hang Power Cleans
WOD
5 Rounds For Time
3 Wall Walks
9 Hang Power Cleans @115/80
15 Lateral Bar Hops
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Wall Walks: steady, quality movement…not super high volume, but enough to pace just a bit out of the gate
Hang Power Cleans: slightly heavier than normal on these Hang Power Cleans, but the goal is to still do them unbroken, good hip pop and drop, stand lower, pop and repeat
Lateral Bar Hops: quick off the ground, steady pace
NO BARBELL OPTION:
Double DB Hang Power Cleans
BEGINNER: 20 Shoulder Taps, 75/55 or No Barbell Option, Lateral Line Hops
SCALED: 45 Degree Wall Walks or as High on the Wall as you can get, 95/65
Rx+: 30ft Handstand Walk, 135/95
Comp: 30ft Handstand Walk, 165/115