0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-24:00 Flex Friday
24:00-27:00 Put away DBs, get out KBs and boxes
27:00-32:00 Explanation of WOD Prep and WOD
32:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Thread the Needle each side
5 reps of 5 seconds Down Dog with Calf Stretch
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
15 second Hang From Rig
10yd Lunge and reach to the ceiling
10yd Lateral Plank Walk each way (20yds total)
10yd Inchworms
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
30 second Side Plank (15 seconds each side)
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
3 Rounds
4 Double DB Tempo Curls
5 Diamond Push-ups
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with both movements
Build in weight on Gorilla Rows, recommend doing a round every 1:30
Flex Friday
Double DB Tempo Curls 5x5 (313)
Diamond Push-ups 5x10
FOCUS:
Double DB Tempo Curls: start with DB in each hand with arm fully extended, take a solid 3 seconds to curl them both up, dead stop pause, then solid 3 seconds to lower back down, do this for all 5 reps
Diamond Push-ups: hands should be inside shoulders, hands touching making a diamond if possible, if you cannot do these then do the hardest version of a push-up you can…if these are still easy, put a weight plate on your back
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Curls, M2: Push-ups
WOD Prep
Round 1: 6 Toes to Bar + 6 Russian KB Swings + 6 KB Box Step-overs
Round 2: 4 Toes to Bar + 4 Russian KB Swings + 4 KB Box Step-overs
Round 3: 2 Toes to Bar + 2 Russian KB Swings + 2 KB Box Step-overs
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement, the descending reps will help to start with lighter weight and build to WOD weight
Recommend doing a Round every 2:00
WOD
“Death Grip”
AMRAP 13
2 Toes to Bar
2 Russian KB Swings @53/35
2 KB Box Step-overs @24/20”
4,6,8,etc…
SCORE: Rounds + Reps (the number of the round you finished + reps…so if you completed the round of 14 of all movements then got 10 Toes to Bar then your score is 14 + 10)
GOAL: through the round of 14
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Another Halloween themed name for the WOD, remove it if you want
Toes to Bar: over the last cycle and the start of this one we have slowly increased the reps on this movement, this ascending reps scheme is a good test, stay unbroken as long as you can then break as needed
Russian KB Swings: try to stay unbroken the whole time, chest up, slight bend in the knees, good hip pop, flex your butt on every rep
KB Box Step-overs: hold the KB wherever you want, both feet must get on the box, you DO NOT have to stand to full hip extension on the box, both feet off the other side, slow and steady, breath and move
BEGINNER: Lying Leg Raises, 26/18, no weight on Step-overs
SCALED: Hanging Straight Leg Raises or Knee Raises, 35/26
Rx+: 70/53
Comp: 88/62