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 Barbells and DBs
28:00-33:00 Explanation of WOD
33:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-41:00 Transition to WOD
41:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Straight Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds Child’s Pose
20 Shoulder Taps
20 Supermans
—then—
2 Rounds
10 Single DB Strict Press (5 each arm)
10 Single DB Reverse Flys (5 each arm)
MANAGEMENT/FOCUS:
Getting the Barbells and DBs out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
Round 1: 6 Strict Press @40% + 6 Double DB Chest Flys
Round 2: 4 Strict Press @50% + 4 Double DB Chest Flys
Round 3: 2 Strict Press @65% + 2 Double DB Chest Flys
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on Strict Press
Strength
Strict Press 3x3 @75%, 2x2 @80%
Double DB Reverse Flys 5x8
FOCUS:
This will be our upper body strength movement for this cycle
Reps will stay 6 and below and end with a 1-rep max
Brace your core and flex your butt to ensure you don’t use your lower body, elbows should be slightly in front of the bar, brace and press to full lockout overhead with arms straight next to ears, lower all the way to your shoulder then repeat
Reverse Flys will be our back movement to balance out the push/pull ratio for shoulder health
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Strict Press, M2: Reverse Flys
NO BARBELL OPTION:
Double DB Strict Press
WOD Prep
Alt. EMOM 6
M1: 5-10 Pull-ups
M2: 10 Push-ups
M3: 5-10 Box Jump Overs
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency on all movements
WOD
Every 7 Minutes for 14 Minutes (2 Rounds)
25 Pull-ups
50 Push-ups
25 Box Jump Overs @24/20”
2 SCORES: Time for each round
GOAL: 6:00 or less each round
PACE: Interval Mindset…upper body strength into lower body muscle endurance, rest and repeat
FOCUS/STRATEGY:
Pull-ups: the goal is 2:00 or less…we built up in reps over the past couple of cycles, think of this day as a bit of a pre-test, then we will come back down in reps and start the climb again
Push-ups: the goal is 2:00 or less…focus on quality reps, chest to deck and full lockout, do smaller sets with short rest if these are not your jam
Box Jump Overs: the goal is 2:00 or less…steady pace, jump, land, turn, step down, repeat, breath and move
BEGINNER: 25 Ring Rows, 25 Knees or Hands Elevated Push-ups, 25 Box Jump Overs @16/12” or lower
SCALED: Banded Pull-ups, Knees or Hands Elevated Push-ups, 20/16”
Rx+: Chest to Bar
Comp: Chest to Bar, Hand Release Push-ups, 30/24”