0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Accessory Work
28:00-30:00 Put away DBs, get out Barbells
30:00-36:00 Explanation of WOD Prep and WOD
36:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
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
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Lat Stretch on Rig
10yd Alternating Groin Stretch
10yd Walking Hip Openers
20-30 second Deep Squat Hold (hold onto Rig if needed)
—then—
2 Rounds
10 Ring Rows
10 Lunges
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
3 Rounds
4 Single DB Bent Over Rows Right Arm
2 Single DB Overhead Lunges Right Arm
4 Single DB Bent Over Rows Left Arm
2 Single DB Overhead Lunges Left Arm
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on both movements
Build in weight, this will help you find the starting weight for the first working set
Strength
Complex: 4 sets
8 Single DB Bent Over Rows Right Arm
6 Single DB Overhead Lunges Right Arm
8 Single DB Bent Over Rows Left Arm
6 Single DB Overhead Lunges Left Arm
FOCUS:
Use the same DB for both movements and both sides, build in weight as you can
Single DB Bent Over Rows: slight bend in the knee, chest parallel to the ground, pull up to your side, squeeze your shoulder blade, complete all 8 reps then put the DB overhead for the Lunges
Single DB Overhead Lunges: arm locked out, should be covering your ear if looking from the side, lunges can be reverse/forward/walking, chest up, focus on driving through your front heel to stand up to full hip extension
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 12 minutes
WOD Prep
Round 1: 6 Toes to Bar + 6 Power Snatch @75/55
Round 2: 4 Toes to Bar + 4 Power Snatch @95/65
Round 3: 2 Toes to Bar + 2 Power Snatch @115/80
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Use this time to coach members more specifically on rhythm with T2B, Elevating T2B that we have done before in Skill Work is also a great tool here
WOD
For Time
21 Toes to Bar
9 Power Snatch @115/80
15 Toes to Bar
15 Power Snatch @95/65
9 Toes to Bar
21 Power Snatch @75/55
SCORE: Time
GOAL: 7:00-9:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Toes to Bar: we have slowly built up in reps, last week we had sets of 10, see how many you can do unbroken each round…focus on pulling down with your arms as your toes come up to the bar, just like the motion of the DB Pullovers we did for accessory work
Power Snatch: try to stay unbroken, each round, the weight goes down for that reason, try to string them together…keep your chest up, good hip pop and drop, stand, repeat
NO BARBELL OPTION:
10/16/22 reps for Alt. DB Snatch, try to start heavier and go lighter as the reps increase
BEGINNER: Lying Leg Raises, 75/55, 65/45, 45/35 or No Barbell Option
SCALED: Hanging Straight Leg Raises or MB Sit-ups, 95/65, 75/55, 65/45
Rx+: 135/95, 115/80, 95/65
Comp: 155/105, 135/95, 115/80