0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
26:00-28:00 Put away any plates not needed and Benches
28:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
5 each way Thread the Needle
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
10yd Walking Straight Leg Marches
10yd Inchworms
—then—
2 Rounds
10 Strict or Push 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, great time to help each member with both movements
Specific Warm-up
Round 1: 6 Strict Press @40% + 6 Single KB or DB Knee Supported Row (3 each arm)
Round 2: 4 Strict Press @50% + 4 Single KB or DB Knee Supported Row (2 each arm)
Round 3: 2 Strict Press @60% + 2 Single KB or DB Knee Supported Row (1 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
Strength
Strict Press
5,3,1 @70-80%
5,3,1 @75-85%
Single KB or DB Knee Supported Rows 6x8 (4 each arm)
FOCUS:
This is meant to be heavy, but not a max…we are doing a 1-rep max next week
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
Single KB or DB Knee Supported Rows: this is our pull to balance out the push/pull ratio for shoulder health…knee on a box or bench, other leg out to the side, whatever knee is on the bench the weight will be in the opposite hand, flat back, pull up to your side and squeeze your shoulder blade…4 on one side then the other
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Strict Press, M2: Rows
This allows two people to share equipment if needed, start on different movements and alternate back and forth
NO BARBELL OPTION:
Double DB Strict Press 6x2
Reps dropped, increase weight from last week
WOD Prep
Alt. EMOM 6
M1: 6-8 Pull-ups
M2: 3-4 Front Squats
M3: 6-8 Push-ups
MANAGEMENT/FOCUS:
Great time to help members more specifically with each movement
Build in weight on Front Squat
WOD
AMREP 12
10,9,8,7,6,5,4,3,2,1 of
Pull-ups
Front Squats @135/95
—with remaining time—
Max Rep Push-ups
SCORE: Reps (before Push-ups you have 110 reps)
GOAL: 10:00 or less for the Pull-ups and Front Squats
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FLOW:
Complete the 10 reps down to 1 rep of Pull-ups and Front Squats, with whatever time is remaining in the 12 minutes do as many Push-ups as you can
FOCUS/STRATEGY:
Pull-ups: this is a good test of where you are after we have worked our way up in reps, go for big sets each time
Front Squats: unbroken all the way through, breath, one rep at a time, good depth and full extension
Push-ups: no matter how much time you have left, go for big sets and see how well you can hang on
NO BARBELL OPTION:
KB or DB Goblet Squats
BEGINNER: Ring Rows, 75/55 or No Barbell Option
SCALED: Jumping/Banded Pull-ups, 115/80
Rx+: Chest to Bar, 155/105
Comp: 5,5,4,4,3,3,2,2,1,1 Bar MU, Same reps on Front Squats @your bodyweight (if you weigh 200, you are front squatting 200)