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 any plates not needed and KBs
28:00-33:00 Explanation of WOD Prep and WOD
33:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
15 second Hang From Rig
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Standing Arm Across Shoulder Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
5 seconds of 5 reps each of Up Dog to Child’s Pose
20-30 seconds each side Pigeon Stretch
10yd Lunge and Rotate
10yd Heel Scoops
20 Shoulder Taps
—then—
2 Rounds
10 Push or Strict Press @empty barbell
10 Barbell Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
Getting the Barbells out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
Round 1: 5 Strict Press @40% + 10 Gorilla Rows (5 each arm)
Round 2: 3 Strict Press @50% + 8 Gorilla Rows (4 each arm)
Round 3: 1 Pause Strict Press @60% + 6 Gorilla Rows (3 each arm)
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on both movements
Build in weight on the Gorilla Rows
Strength
Pause Strict Press 5x2 @60% and build
KB Gorilla Rows 5x10 (5 each arm)
FOCUS:
Pause Strict Press: the pause is at the top, press full speed to the top, hold for 3-5 seconds overhead, really focus on bracing your core to not let your lower back arch, back down, regroup and repeat…the focus is overhead stability and increased time under tension to build shoulder strength endurance
Gorilla Rows: this is our pull to balance out the push/pull ratio for shoulder health and a great movement to work on core stability and back strength…KBs start between your legs and on the ground, slight bend in the knee, chest parallel to the ground, brace, pull one KB up to your side while the other KB stays on the ground, squeeze your shoulder blade, lower back to the ground then pull the KB on the other side…alternate for 10 reps total, 5 each arm
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Pause Strict Press, M2: Rows
NO BARBELL OPTION:
Double DB Strict Press 5x5
Reps dropped, increase weight from last week
WOD Prep
Alt. EMOM 6:
M1: 10/8 Calorie Bike
M2: 5-10 reps of Barbell Movement (Hang Power Snatch/Sumo Deadlift High Pulls
M3: 5-10 Air Squats + 5-10 AbMat Sit-ups
MANAGEMENT/FOCUS:
Great time to help members more specifically with each movement
Round 1 do Hang Power Snatch, Round 2 do Sumo Deadlift High Pulls
WOD
3 Rounds For Time
20/14 Calorie Bike
10 Hang Power Snatch @95/65
20 AbMat Sit-ups
10 Sumo Deadlift High Pulls @95/65
—Cash-out—
30 Back Squats @95/65
SCORE: Time
GOAL: 12:00-14:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Feel: Cardio, Barbell Cycling, Core, Barbell, Cycling…Cash Out is like Bring Sally Up, but lighter and at your own pace 😁
Bike: RPE 7-8, good push but a pace you can maintain…focus on your breathing and managing your heart rate
Hang Power Snatch: try to stay unbroken, good hip pop and drop, taking a very slight pause to breath at the top of each rep can help stabilize your heart rate
Sit-ups: steady pace, breath and move, this is a good spot to get your wind back a bit
Sumo Deadlift High Pulls: chest up, good leg drive to get momentum into the barbell, pull with elbows high and they should be above the barbell at the top of the pull…this move also balances out the overhead reps of the Snatch to help maintain the ratio good for shoulder health
Back Squats: this is a light weigh to squat…although it might not feel super light at this point, but try to keep it on your back and just think one rep at a time…this is taken from the floor, but if you don’t feel comfortable with the transition to your back then take it out of the rack
EQUIPMENT CONSIDERATIONS:
Two people can share one Bike if you have someone do in reverse order
We have Row tomorrow, so Ski would be the next best option unless they won’t be there the next day for the Row
LOGISTICS:
Line up the Bikes along one wall
Put barbells in rows, Sit-ups can be done by the barbell
This should make this much more organized and help with transitions
NO BARBELL OPTION:
Alt. DB Snatch
KB Sumo Deadlift High Pulls
BEGINNER: 45/35 or No Barbell Option
SCALED: 75/55
Rx+: 115/80
Comp: 135/95, GHD Sit-ups if available