0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-27:00 Put away any plates not needed, Benches and DBs
27:00-32:00 Explanation of WOD Prep and WOD
32:00-33:00 Transition to WOD Prep
33:00-39:00 WOD Prep
39:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds On All Fours Forearm/Wrist Mobility
5 Scorpions each way with emphasis on Pec Stretch
20-30 seconds each side Banded Tricep Stretch
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Front Rack Stretch
10 Band Pull Aparts
10yd Walking Hip Openers
10yd Lunge and Rotate
20-30 seconds each side Calf Stretch on Rig
10 Air Squats
—then—
2 Rounds
10 High Hang Clean Pulls @empty barbell
10 Bench Dips
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Good time with very light weight to help them with their technique on the Clean Pulls
Specific Warm-up
Round 1: 3 High Hang Clean Pulls @light weight + 6 Double DB Chest Flys
Round 2: 3 High Hang Clean Pulls @moderate weight + 4 Double DB Chest Flys
Round 3: 3 High Hang Clean Pulls @just below starting weight + 2 Double DB Chest Flys
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on the Clean Pulls
This progression should help them select a weight to begin with on their working sets, it is hard to set a % this, so it is best to go off feel
Build in weight on the Chest Flys
Strength
High Hang Clean Pulls 5x3
Double DB Chest Flys 5x6
FOCUS:
High Hang Power Cleans: we did upright rows last week, now we add a little bit of momentum, carry over the motion from last week up pulling your elbows up and back…we are starting from the high hang position, to get to the this position stand all the way up straight, then just push your knees out and get into a slight dip (the same position you would when you dip in a push press or jerk), it’s okay if the hips slightly move back to get a bit of hip hinge, but mostly focus on pushing holes in the floor with both feet, get good hip extension and finish with the pull
Flys: one more week with these, reps dropped, increase weight…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:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: High Hang Power Cleans, M2: Chest Flys
NO BARBELL OPTION:
KB Upright Row 5x10
WOD Prep
Round 1: 6 Jumping Box Get Overs + 6 V-ups + 6 Power Cleans @40%
Round 2: 4 Jumping Box Get Overs + 4 V-ups + 4 Power Cleans @50%
Round 3: 2 Power Cleans @60%
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00, this first two rounds will be very short rest, but this will help get the heart rate elevated, the last round you will have plenty of rest after your cleans, this is a good time to change your weight for the WOD
Use this time to coach members more specifically on their Power Cleans
WOD
AMRAP 14
14 Jumping Box Get Overs @24/20”
14 V-ups
7 Power Cleans @165/115
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Elevated heart rate into core fatigue then heavyish power cleans
Jumping Box Get Overs: steady pace…both hands on the box, both feet jump up on top of the box then both feet jump off the other side
V-ups: quality and controlled reps, don’t flop around, steady, consistent pace
Power Cleans: these should be around 70% of your power clean max, so a heavyish weight, steady singles…chest up, good hip pop and drop, stand, drop, repeat
LOGISTICS:
I always like to line the boxes up down the middle of the room or open space, this gives a good divider between the two sides, equal number of people on each side
Barbells can be lined up in rows on either side of the boxes
V-ups can be done by your barbells
NO BARBELL OPTION:
Double DB Hang Power Cleans
BEGINNER: Bench Overs, Alt. V-ups, 95/65 or No Barbell Option
SCALED: 20/16” or use bench or keep the 24/20” but you can step up and over, Alt. V-ups, 155/105
Rx+: 185/125
Comp: 205/145