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 and Benches, get out KBs
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
43:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
5 reps of 5 seconds each Up Dog to Down Dog
20 Shoulder Taps
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
5 Inchworms
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
20 Flutter Kicks
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
Alt. EMOM 6
M1: 6 Single Arm Landmine Push Press (3 each arm)
M2: 6 Single Arm KB or DB Bent Over Rows (3 each arm)
M3: 8 Bench Crunches
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with each movement
Strength
Single Arm Landmine Push Press 4x12 (6 each arm)
Single Arm KB or DB Bent Over Rows 4x12 (6 each arm)
Bench Crunches 4x12
FOCUS:
Single Arm Landmine Push Press: end of the barbell in one hand just outside your shoulder, dip and drive good lockout, complete all reps on one side then the other…if you do not have Landmines then do a Single Arm DB Push Press
Single Arm KB or DB Bent Over Row: slight bend in the knee, chest parallel to the ground, KB or DB in one hand, good full extension to start, pull to your side, squeeze your shoulder blade, keep the reps very strict (no bro reps)
Bench Crunches: seated on the bench, hands holding on to the sides, good full layout, sit up and bring your knees into your chest, slow and controlled, quality reps
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Push Press, M2: Rows, M3: Crunches
Start people on different movements so you can share equipment
WOD Prep
Alt. EMOM 6
M1: 100m Run
M2: 6-10 KB Goblet Squats
M3: 6-10 KB Russian Swings
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on the KB movements
WOD
AMRAP 13
100m Run
26 KB Goblet Squats @53/35
100m Run
26 Russian KB Swings @53/35
SCORE: Rounds + Reps
GOAL: 3-4 Rounds
PACE: FAFO
FOCUS/STRATEGY:
Run: RPE of 7, should be a breath and move pace and a chance to recover in between KB movements
KB Goblet Squats: KB held with both hands in the front rack, good depth, full hip extension at the top of each rep
Russian KB Swings: chest up, slight bend in the knee, good hip pop, flex your butt, arms are just along for the ride
WEATHER CONSIDERATIONS:
If the weather is bad then 100yd shuttles inside will work
BEGINNER: no weight on Squats, 26/18
SCALED: 35/26
Rx+: 70/53
Comp: 88/62