0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-28:00 Put away DBs, get out any other plates needed
28:00-34:00 Explanation of WOD Prep and WOD
34:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
15 second Hang From the Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds Child’s Pose
5 reps of 5 seconds Up Dog
10yd Walking High Knee Hugs
10yd Alternating Inverted Toe Touches
10 Push-ups
—then—
2 Rounds
10 Bench Press @empty barbell
10 Barbell Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Upper Body Strength
Specific Warm-up
Round 1: 4 Pause Bench Press @40% + 8 Double DB Reverse Flys
Round 2: 3 Pause Bench Press @50% + 6 Double DB Reverse Flys
Round 3: 2 Pause Bench Press @60% + 4 Double DB Reverse Flys
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with both movements
Build in weight on Reverse Flys, recommend doing a round every 2:00
Flex Friday
Pause Bench Press 5x2 @70% and build
Double DB Reverse Flys 5x10
FOCUS:
Pause Bench Press: solid 3 second pause on chest, stay braced and keep everything tight during the pause, elbows stay below shoulders at all times, full lockout at the top
Double DB Reverse Flys: back strength to balance out push/pull ratio for shoulder health…slight bend in the knee, chest parallel to the ground, slight bend in the elbow, DB in each hand, “flap your wings” and squeeze your shoulder blades at the top of each rep, controlled up and back down, don’t bounce
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Bench, M2: Flys
WOD Prep
Alt.. EMOM 6
M1: 5 Deadlift
M2: 10 Double Unders
M3: 5-10 Air Squats/KB or DB Goblet Squats
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement, build in weight on Deadlift
WOD
For Time
30 Deadlift @225/155
60 Double Unders
30 Back Squats @135/95
60 Double Unders
SCORE: Time
GOAL: 9:00-11:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
BARBELL SET-UP: Men need 4 x 45s, start with two on each side for the Deadlift, pull one off for the Front Squats…Women need 4 x 15s and 2 x 45s, start with the 15 on each side first then the 45 for the Deadlift, pull off the 45 and add the other 15 for the Front Squats…if you don’t have 15s then you could 6x10s or utilize the 5# plates as needed
Deadlift: breaking every 5 is usually the best strategy on higher rep Deadlift…stay braced, hips should be below the shoulders and above the knees, flex your butt at the top of each rep
Double Unders: go for big sets each time you pick up the rope, relax your shoulders, quick wrists, breath
Back Squats: 5s or 10s or 10/8/7/5…chest up, good depth and full hip extension on every rep…if you are not comfortable transitioning it to your back from the ground, clean it up to the rig then take it out of the rack
NO BARBELL OPTION:
Double DB Deadlift
Double DB Squats
BEGINNER: 95/65, 45/35 or No Barbell Option, Line Hops
SCALED: 185/125, Single Unders, 95/65
Rx+: 245/165, 155/105
Comp: 275/185, 185/125