0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Accessory Work
31:00-33:00 Put away Barbells, KBs and Benches, get out DBs and Boxes
33:00-38:00 Explanation of WOD Prep and WOD
38:00-40:00 Transition to WOD Prep
40:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
15 second Hang from Rig
10yd Walking Straight Leg Marches
10yd Inchworms
20 Shoulder Taps
10 Supermans
—then—
2 Rounds
10 Bench Press @empty barbell
10 Ring Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
Round 1: 8 Bench Press @40% + 8 Gorilla Rows (4 each arm)
Round 2: 6 Bench Press @50% + 6 Gorilla Rows (3 each arm)
Round 3: 4 Bench Press @60% + 4 Gorilla Rows (2 each arm)
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with each movement
Build in weight on Gorilla Rows, recommend doing a round every 2:00
Accessory Work
Bench Press 3x3 @75-80%, 3x2 @80-85%
Gorilla Rows 6x8 (4 each arm)
FOCUS:
Bench Press: this will be one of the main strength movements in the next cycle so making sure we mix it in ahead of time…head, upper back, butt on the bench, feet flat on the floor, elbows should stay below shoulders at all times, touch the chest, full lockout at the top
Gorilla Rows: slight bend in the knee, chest parallel to the ground, KBs in between your feet, one at a time, pull one KB up to your side and squeeze your shoulder blade while the other stays on the ground, alternate each rep for 8 reps total, 4 each arm
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
WOD Prep
Alt. EMOM 4
M1: 6-8 Alt. DB Snatch
M2: 6-8 Jumping Box Get Overs
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement, build in weight on the DB Snatch
WOD
Alt. EMOM 10
M1: 35 seconds Max Alt. DB Snatch @50/35
M2: 35 seconds Max Jumping Box Get Overs @24/20”
SCORE: Reps
GOAL: FAFO
PACE: Interval Mindset…35 seconds of work, 25 seconds of rest…push the pace, breath and recover
FOCUS/STRATEGY:
Alt. DB Snatch: chest up, good push with the legs to get momentum into the DB, slight pause and breath and the top…if you are better at fitness and need to work on strength then go heavier on the DB, if you are better at strength and need to work on fitness then go lighter on the DB…look at the levels and select your weight accordingly, even if it is between levels…a lot of weights in between the 50 and 70 DB
Jumping Box Get Overs: touch n’ go or have a slight pause in between, find something that allows you to keep moving for 35 seconds each round
BEGINNER: 25/15, use a bench as instructed in the Scaled option
SCALED: 35/20, 20/16” or use a Bench and just go all the way over instead of putting your feet on then off the bench
Rx+: 70/50, 24/20”
Comp: 100/70, 24/20”