0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-18:00 WOD Prep
18:00-20:00 Transition to WOD
20:00-34:00 WOD
34:00-37:00 Put away KBs
37:00-42:00 Explanation of Accessory Work
42:00-45:00 Transition to Accessory Work, get out DBs and Bands
45:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
5 each way Seated Hip Openers
10yd Walking Alternating Toe Touches (reaching down to touch your toe)
10yd Samson Stretch
30 Flutter Kicks
15 Supermans
—then—
2 Rounds
10 KB Deadlifts
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the WOD Prep
WOD Prep
Alt. EMOM 6
M1: 6-10 Single Arm KB Swings
M2: Rope Climb
M3: 6-10 Alt. V-ups
MANAGEMENT/FOCUS:
Great time to coach on all movements, especially Rope Climbs
Rope Climbs: Round 1 I usually do a Half Rope Climb, Round 2 3/4, then Full in Round 3
WOD
AMRAP 14
28 Single Arm KB Swings @53/35
2 Rope Climbs
28 Alt. V-ups
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Steady Eddy or Betty…focus on a consistent pace
FOCUS/STRATEGY:
Single Arm KB Swings: we do double arm swings a lot, this is a good change to break the monotony and a different challenge, same technique just need more focus on the hip pop and using your glutes, switch hands when needed, I would recommend 7/7/7/7 and try to not set the KB down until you get all 28
Rope Climbs: as always, focus on efficiency, get your foot clamp up as high as you can and focus on pushing into the rope with your feet and walking your hands up
Alt. V-ups: steady, quality reps, don’t flop around
ROPE CLIMB MODIFICATIONS:
If you don’t have enough ropes or choose not to use them, here are some good options:
2 Turkish Get-ups (1 each arm)
28 Ring Rows
14 KB Upright Rows
40yd Object Carry
BEGINNER: Jumping Pull-ups, 75/55 or No Barbell Option
SCALED: 35/26, Half or 3/4 R
Rx+: 70/53
Comp: 70/53, 1 Legless, 1 Regular Rope Climb, V-ups
Accessory Work
Double DB Curls 2x25
Banded Tricep Extensions 100
FOCUS:
Double DB Curls: keep the DBs in your hand for all 25 reps, but choose a weight that you an do about 10 then quick rest then 8/7 or 5/5/5
Banded Tricep Extensions: the higher you grab onto the band and the thicker band you use the more difficult, elbows should be glued to your sides, arms at 90 degrees, extend and squeeze your triceps, keep these under control, don’t let the band bounce you around
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
N/A