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 Barbells and Plates, get out 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
5 Thread the Needle each side
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
10yd Lunge and Rotate
10yd Inchworms
—then—
2 Rounds
6 Strict Press @empty barbell
8 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, great time to help each member with both movements
Specific Warm-up
Round 1: 5 Strict Press @40% + 10 Ring Rows
Round 2: 4 Strict Press @50% + 8 Ring Rows
Round 3: 3 Strict Press @60% + 6 Ring Rows
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
Strength
Strict Press 5x2 @75% and build
Barbell Bent Over Rows 5x10
FOCUS:
Strict Press: last week we did 2 reps with a pause, this week we take the pause out, go heavy…really focus on bracing your core to not let your lower back arch, back down, regroup and repeat
Barbell Bent Over Rows: this is our pull to balance out the push/pull ratio for shoulder health…slight bend in the knee, chest parallel to the ground, pull to around top of stomach area, squeeze your shoulder blades at the top of each rep
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Strict Press, M2: Rows
2 Barbells, have one partner start on press and the other on rows, alternate back and forth
NO BARBELL OPTION:
Double DB Strict Press 5x4
Reps dropped, increase weight from last week
Double DB Bent Over Rows 5x10
WOD Prep
Alt. EMOM 6
M1: 100m Run
M2: 4 Single KB Deadlift (2 each side) + 2 Burpees over KB
MANAGEMENT/FOCUS:
Great time to help members more specifically with each movement
Run: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
Build in weight on the KB
WOD
AMRAP 14
100m Run
6 Single KB Suitcase Deadlift Left Arm @70/53
3 Burpees over KB
6 Single KB Suitcase Deadlift Right Arm @70/53
3 Burpees over KB
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FLOW:
Complete the Run, complete the Deadlift on your left arm, when you do the 3 Burpees over KB you will end up on the side needed to do the Deadlift on your right arm, complete the Burpees again the back to the Run
FOCUS/STRATEGY:
Run: RPE of 7, steady pace, breath and move
Single KB Suitcase Deadlift: keep your chest up, keep your shoulders and hips parallel to the ground (do not let yourself tilt to the side of the KB)
Burpees over KB: force yourself to drop, you will get back up…steady pace
WEATHER CONSIDERATIONS:
If the weather is terrible then do a 100yd shuttle sprint inside
BEGINNER: 35/26, Half Burpees (to push-up position, not chest to ground, no jump over KB)
SCALED: 53/35
Rx+: 88/62
Comp: 106/70