0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-34:00 Strength
34:00-36:00 Put away Barbells, Benches and DBs, get out Wall Balls
36:00-41:00 Explanation of WOD Prep and WOD
41:00-42:00 Transition to WOD Prep
42:00-47:00 WOD Prep
47:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds on all fours Wrist/Forearm Mobility
5 each way Thread the Needle
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Quad Stretch
10yd Walking Straight Leg Marches
10yd Inchworms
—then—
3 Rounds
5 Muscle Cleans @empty barbell or very light weight
5 Push Press @empty barbell or very light weight
5 Front Squats @empty barbell or very light weight
MANAGEMENT/FOCUS:
Getting the barbells 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 Muscle Cleans
Specific Warm-up
Round 1: 6 Above Knee Hang Power Cleans + 12 Push-ups
Round 2: 4 Above Knee Hang Power Cleans + 8 Push-ups
Round 3: 2 Above Knee Hang Power Cleans + 4 Push-ups
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 Above Knee Power Cleans
This progression should help them select a weight to begin with on their working sets, percentages could be roughly 30,40 and 50% of your Power Clean Max
Strength
Above Knee Power Cleans 3x3, 3x2
Chest Complex: 4 sets
5 Double DB Bench Press + 12 Bench Dips (or 7 Ring or Matador Dips)
FOCUS:
Above Knee Power Cleans: we did upright rows week 1, then we add a little bit of momentum with the High Hang Clean High Pulls, now we go to the Above Knee Power Clean…carry over the motion from the previous weeks…we are starting from the above knee 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), then push your hips back to get to just above your knee, focus on a good transition back to the launch (high hang) position and pushing holes in the floor with both feet, get good hip extension and finish with the pull and roll firing the elbows through
Complex: we did Double DB Chest Flys the last two weeks, no we transition to a complex with Double DB Bench and Bench Dips…complete the heavy Bench Press reps then go right into the bench dips, straight legs is more difficult then bent legs on the Dips
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 12 minutes for the Above Knee Power Cleans, then every 1:30 for the 4 sets of the Complex (benches and DBs should already be out)
NO BARBELL OPTION:
KB Upright Row 6x8
Reps dropped, increase weight
WOD Prep
Round 1: 4 Pull-ups + 8 Wall Balls @10/8
Round 2: 5 Pull-ups + 10 Wall Balls @14/10
Round 3: 6 Pull-ups + 12 Wall Balls @20/14
MANAGEMENT/FOCUS:
Recommend doing a round every 1:30
Use this time to coach members more specifically on their Pull-up and Wall Ball efficiency
WOD
AMRAP 7
7 Pull-ups
14 Wall Balls @20/14
SCORE: Rounds + Reps
GOAL: 6-8 Rounds
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Pull-ups: went back to lower reps last week, now we build back up…go for big sets each round…for Comp level we did 3 Bar MU last week, now we move to 5
Wall Balls: really challenge yourself to stay unbroken each round…good depth, focus on leg drive to get momentum into the wall ball on each rep, breath at the top when you release the ball
BEGINNER: Ring Rows, 10/8 MB Thrusters
SCALED: Banded Pull-ups, 14/10
Rx+: Chest to Bar, 30/20
Comp: 5 Bar MU, 30/20