0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-29:00 Strength
29:00-31:00 Put away Barbells, Benches and DBs
31:00-36:00 Explanation of WOD Prep and WOD
36:00-37:00 Transition to WOD Prep
37:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 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 Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
5 Thread the Needle each side
5 reps of 5 second Hold Up Dog
10yd Lunge and Reach Overhead
10yd Inchworms
—then—
2 Rounds
10 Push-ups on with hands on Bench
10 Empty Barbell Curls
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
3 Rounds
10 Empty Barbell Upright Rows
10 Bench Dips
MANAGEMENT/FOCUS:
I would do a warm-up round every 1:30
This is a great time to help them with their technique on Rows and Flys
Strength
Barbell Upright Rows 5x8
Double DB Chest Flys 5x8
FOCUS:
Upright Rows: can benefit the pull in your clean and will also build strength in your upper back and biceps…stand up tall, all upper body, no legs, hands a fist or two inside your bench grip, stay tall, pull to the top of your stomach/chest area
Flys: great exercise to target chest and shoulders…lying on bench, DB in each hand, slight bend in the elbow, go down controlled to parallel with the ground, flex your chest on the way back up, this will not have to be very heavy to be beneficial
OPEN TIME OPTION:
12:30 minutes
CONTROLLED TIME OPTION:
Do Both movements every 2:30 for 12:30
NO BARBELL OPTION:
KB Upright Row
WOD Prep
Alt. EMOM 4
M1: 10/7 Calorie Bike
M2: 30 Second Front Plank
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency on the Bike
If you need to share Bikes, start people on different movements and switch back and forth
WOD
2 Rounds For Time
40/28 Calorie Bike
50 AbMat Sit-ups
SCORE: Time
GOAL: 10:00-12:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Bike: RPE 8, push the pace, the second round will be very difficult to maintain for all calories, after sit-ups get right back on the back, even if your pace is slow while you catch your breathe a bit, at least you are chipping away
AbMat Sit-ups: breath, move, control your heart rate…after the first bike, try to start these immediately even if they are very slow, just as mentioned above, at least you are chipping away
EQUIPMENT CONSIDERATION:
These two movements would be about the same time, not exact, but close, so you could share a bike, have one person start on the bike and one on sit-ups then switch when both have completed their reps
We have Rowed twice this week already so that would not be ideal, unless they weren’t there on one or both of those days
Ski can work, but it will make the sit-ups much worse
We ran Monday and run again Saturday so unless someone wasn’t there or won’t be there for those this would not be ideal either, plus it is a much different stimulus, 400-600m would be the recommendation
Sled push/pull can work and would be similar to bike, I would go HEAVY weight for 50m or light to moderate for 100m
BEGINNER: 20/15 calories, 30 sit-ups each round
SCALED: 30/21 calories, 40 sit-ups each round
Rx+: V-ups first round, sit-ups the second
Comp: V-ups for all