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 Barbells, get out DBs and Jump Ropes
30:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Tricep Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
5 reps of 5 seconds each Down Dog with Calf Stretch
5 Scorpions each side
10yd Samson Stretch
10yd Walking Straight Leg March
20 Shoulder Taps
10 Supermans
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
3 Rounds
20 Single Arm Banded Curls (10 each arm)
10 Push-ups
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00, just some quick movements to get the Biceps, Triceps and Core primed and ready
Strength
Flex Friday
Alt. EMOM 12
M1: 10 Barbell Curls
M2: 15 Banded Tricep Extensions
M3: 30 second Weighted Planks
FOCUS:
Curls: NO Bro Reps, full extension, full flexion, under control
Tricep Extensions: the thicker the band and the higher you grab on the band the more difficult these are…controlled down and up (don’t let the band bounce you up and down), flex your triceps at the bottom of each rep
Weighted Planks: weight plate on your back, nice flat back (the plate will fall if you don’t have this), brace and breath
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION:
N/A
WOD Prep
3 Rounds
2 Alt. DB Snatch
4 DB Squats
10 Double Unders/Single Unders
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Use this time to coach members more specifically on how to drop under the weight when going overhead, this helps with a heavy weight…also a good time to help them with their Dubs
WOD
AMRAP 12
6 Alt. DB Snatch @70/53
10 DB Squats @70/53
30 Double Unders
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: FAFO
FOCUS/STRATEGY:
Alt. DB Snatch: you’ll never use a heavier weight in a workout if you don’t use a heavier weight in a workout…low reps, the squat will be fine with a heavier weight, today is the day, see what you can do
DB Squats: hold wherever you want, the best place is usually the shoulder…good depth, full extension at the top
Double Unders: go for big sets each round…relax your shoulders, move at the wrist (not your elbows), quick wrists and quick off the ground
BEGINNER: 35/20, Line Hops
SCALED: 50/35, Single Unders
Rx+: 100/70