0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-26:00 Accessory Work
26:00-29:00 Put away Benches and any plates not needed
29:00-35:00 Explanation of WOD Prep and WOD
35:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds Child’s Pose
10yd Inchworms
10yd Samson Stretch
20 Shoulder Taps
20 Flutter Kicks
—then—
2 Rounds
10 Push-ups
10 Barbell Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the upper body strength
Specific Warm-up
Round 1: 4 Bench Press @40% + 4 each arm Single DB or KB Knee Supported Rows
Round 2: 3 Bench Press @50% + 3 each arm Single DB or KB Knee Supported Rows
Round 3: 2 Bench Press @60% + 2 each arm Single DB or KB Knee Supported Rows
MANAGEMENT/FOCUS:
I would do a round every 2:00, this is plenty of time for people to share equipment
Accessory Work
Bench Press 5,4,3,2,1 @75% and build
Single DB or KB Knee Supported Row 5x4 each arm
FOCUS:
Bench Press: mixing this in as promised, have some fun, push some heavy weight
Single DB or KB Knee Supported Rows: GO HEAVY, it’s only 4 reps per side…flat back, try to keep it as strict as you can, but if you need a little bounce on heavier weight it’s all good, sometimes bro reps can be beneficial 💪
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30
WOD Prep
4 Rounds
3-5 Chest to Bar Pull-ups
1-2 Power Snatch
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on a good technique for Power Snatch, build in weight
Complete a round every 1:30
WOD
10 Rounds For Time
5 Chest to Bar
3 Power Snatch @135/95
SCORE: Time
GOAL: 8:00-10:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Chest to Bar Pull-ups: we did 6 rounds of 8 last week, almost the same volume but in smaller sets, try to stay unbroken
Power Snatch: quick singles all the way, chest up, hip pop and drop, stand, drop, repeat
NO BARBELL OPTION:
4 Alt. DB Snatch, good opportunity to use a heavier weight than you normally do for this movement
BEGINNER: Jumping Pull-ups, 75/55 or No Barbell Option
SCALED: Hardest version of a Pull-up you can do, 115/80
Rx+: 8 Chest to Bar, 4 Power Snatch @135/95
Comp: 3 Bar Muscle-ups, 3 Power Snatch @155/105