0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put Barbells, DBs and Benches, get out KBs
33:00-38:00 Explanation of WOD Prep and WOD
38:00-39:00 Transition to WOD Prep
39:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
5 reps of 5 seconds each Down Dog to Child’s Pose
10yd Walking Hip Openers
10yd Reverse Hip Openers
10 Plate Bus Drivers
10 Plate Upright Rows
10 Plate Sit-ups
—then—
2 Rounds
10 Empty Barbell Shoulder to Overhead (Strict Press or Push Press)
10 Empty Barbell Snatch Grip Bent Over Rows
MANAGEMENT/FOCUS:
Getting the Barbells out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
Round 1: 4 Strict Press + 4 Push Press @50% of Strict Press + 8 DB Pullovers @light weight
Round 2: 3 Strict Press + 3 Push Press @60% of Strict Press + 6 DB Pullovers @moderate weight
Round 3: 2 Strict Press + 2 Push Press @70% of Strict Press + 4 DB Pullovers @just below starting weight
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, Push Press and DB Pullovers
Strength
Upper Body Drop Set: 5 sets of 5 reps, Strict Press + Push Press @85-90% of Strict Press
DB Pullovers 5x8
FOCUS:
Drop Set: this means when you can’t get any more reps at a certain weight or with a specific movement you either go to a lighter weight or an easier version of the movement…in this case, the Push Press allows you to push more weight than Strict, so Push Press is an easier version with that same weight
Strength Complex: if you are using the correct %, then doing 5 reps of strict press should be next to impossible, most likely it will be 2-3, use the Specific Warm-up to help you gauge what weight to use…start with Strict Press, do as many reps of the 5 that you can do, then go to Push Press to complete any reps that are remaining…Example: you do 3 reps of Strict Press, finish the last two reps doing a Push Press…it should be a weight that you can at least get 1 technically sound Strict Press before moving to the Push Press
DB Pullovers: this will be our back movement today to balance out the push/pull ratio for shoulder health, this is a great exercise to strengthen the Lats as well…head, upper back and butt on the bench, feet in contact with the floor at all times, both hands on one DB, slight bend in the elbow, straight arms back to above your head, then squeeze the Lats as you bring the DB back to above your chest, this is a straight arm pull down, not a press, see VIDEO
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. Every 1:30 for 15 minutes: M1: Strength Complex, M2: Pullovers
NO BARBELL OPTION:
Double DB Strict Press 5x6
WOD Prep
EMOM 4
10 Double Unders/Single Unders
2 Single KB Hang Clusters (1 each arm)
MANAGEMENT/FOCUS:
This EMOM will help elevated their heart rate and get a feel for how the workout will go
This should be around 30 seconds of work and 30 seconds of rest, build in weight on the Clusters
WOD
5 Rounds For Time
30 Double Unders
10 Single KB Hang Clusters @53/35
SCORE: Time
GOAL: 7:30-10:30
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Double Unders: try to stay unbroken, but overall relax your shoulders, breath, quick wrists
Single KB Hang Clusters: this is a Squat Clean into a Thruster…KB in one hand, good swing and hip pop, as you come out of the swing the direction should be more vertical instead of out, rotate the KB as it is coming up to your shoulder as if you were zipping up your jacket, as it is getting to your shoulder you can be dropping into your squat, then big leg drive to get momentum into the KB to go overhead to complete the rep, switch hands when needed, I would do 5/5 or 3/3/2/2, VIDEO
BEGINNER: Line Hops, Single DB Thrusters @25/15
SCALED: Single Unders, 35/26, can also use a DB if the KB technique is not going well, 35/20
Rx+: 70/53
Comp: Double KB Hang Clusters @53/35