0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Cardio is Hardio
17:00-32:00 Cardio is Hardio
32:00-34:00 Recover, get out MBs and Jump Ropes
34:00-42:00 Explanation of WOD Prep and WOD
42:00-43:00 Transition to WOD Prep
43:00-47:00 WOD Prep
47:00-48:00 Transition to WOD
48:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 reps Reach tall overhead, lean side to side then down and touch the toes
10yd Walking Straight Leg Marches
10yd Walking Quad Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Samson Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
—then—
2 Rounds
10 Lunges
20 Line Hops
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Cardio
Specific Warm-up
Atl. EMOM 6
M1: 30 second Row
M2: 30 second Ski
MANAGEMENT/FOCUS:
Easy to moderate pace in Round 1, moderate to hard pace in Round 2
do 20 seconds if you need multiple to share the machine within the minute
If you need to use the Sled/Run/Ski option listed in the Cardio is Hardio Notes, then the second minute would be one round of each of those, the run would be 100m
Cardio is Hardio
Every 5 minutes for 15 minutes
30/24 Calorie Row
20/16 Calorie Ski
FOCUS:
Bike and Row last week, Row and Ski this week…working on improving for the “3 Amigos” Post-test
Goal is to complete both in 3:30-4:00 each round
EQUIPMENT CONSIDERATIONS:
This will allow two people to share a Row and Ski, start them on different machines, switch when they are done with the calories
If you do not have enough Skis then here are some options
Sled Push, 50-100m depending on your set up and how heavy or light you want to go, find something that would be around the 1:30 to no more than 2:00
300m Run
You can mix and match as well, you are doing three rounds so you could do Sled one round, Ski in one round and Run in one round…you would have Row each round, then one round of each of these other things
WOD Prep
Alt. EMOM 4
M1: 10 Double Unders
M2: 6-10 MB Slams
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement
WOD
3 Rounds For Time
50 Double Unders
20 MB Slams @50/35
SCORE: Time
GOAL: 6:00-7:00
PACE: This is a sprint, send it
FOCUS/STRATEGY:
Double Unders: go for big sets each time you pick up the rope…relax your shoulders, quick wrists, breath
MB Slams: good full extension overhead, contract your core when slamming down like you are chopping wood, follow the ball down to squat down and pick it up for the next rep
MB SLAMS MODIFICATIONS:
MB Standing Rotating Chops with Wall Ball: standing, take the MB overhead, rotate and slam down like chopping wood, pick up and rotate to the other side, Rx would be 20/14
20 Single KB Suitcase Deadlift (10 each arm), keep your chest up don’t let yourself tip to the side of the KB, Rx would be 70/53
50 Plate Russian Twists (25 each way)
MURPH MENTALITY: (scaled option)
If someone can do Double Unders but only in very small sets then change the format
6 Rounds: 25 Double Unders, 10 MB Slams
BEGINNER: 25/15 or Wall Ball or one of the MB Slam Modifications
SCALED: 35/20
Rx+: 70/53
Comp: 14 Sandbag Ground to Over Shoulder @100/70, 10 if you want to use the 150/100