0:00-8:00 General Warm-up

8:00-15:00 Explanation of WOD Prep and WOD

15:00-16:00 Transition to WOD Prep

16:00-22:00 WOD Prep

22:00-23:00 Transition to WOD

23:00-37:00 WOD

37:00-39:00 Put away any plates not needed, get out Barbells

39:00-43:00 Explanation of Accessory Work

43:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Scorpions each way

5 Thread the Needle each way

20-30 seconds Child’s Pose

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Straight Arm Across Shoulder Stretch

20-30 seconds each side Lat Stretch on Rig

10yd Walking Inverted Toe Touches

10yd Walking Pigeon Stretch (ankle on opposite knee)

10 Squat Jumps

—then—

2 Rounds

10 Lunges

20 Russian Twists with no weight (10 each way)

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to get everything primed for the WOD

WOD Prep

3 Rounds

6 Plate Ground to Overhead

6 Plate Lunges

12 Plate Russian Twists

MANAGEMENT/FOCUS:

• Use this time to coach members more specifically on each movement, recommend doing a round every 2:00

WOD

AMRAP 14

14 Plate Ground to Overhead @25/15

14 Plate Lunges

28 Plate Russian Twists (14 each way)

SCORE: Rounds + Reps

GOAL: 6 Rounds

PACE: Steady Eddy or Betty…find a pace early and try to stay consistent

FOCUS/STRATEGY:

• Plate Ground to Overhead: chest up, good hip pop to get momentum into the plate going overhead, breath at the top

• Plate Lunges: hold the plate wherever you want, forward/reverse/walking lunges all are acceptable

• Plate Russian Twists: good posture, feet crossed and off the ground, get a good full rotation so that your chest is facing the direction you are rotating

BEGINNER: 10 for Plate G2OH and twists (keep feet on the ground if needed), no weight on lunges

SCALED: 15/10

Rx+: 35/25

Comp: 45/35

Accessory Work

50 Barbell Skull Crushers

50 Barbell Curls

FOCUS:

• Go for big sets on each, this should be a weight where you can at least do sets of 10-15

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• 5 minutes for the Skull Crushers, 5 minutes for the Curls