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
26:00-29:00 Put away DBs, get out more plates for Deadlift if needed
29:00-37:00 Explanation of WOD Prep and WOD
37:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Thread the Needle each way
20-30 second Child’s Pose
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Walking High Knee Hugs
10yd Lunge and Rotate
20 Mountain Climbers
—then—
2 Rounds
12 Y,T,Ws (4 each way)
8 Single DB Strict Press (4 each side)
MANAGEMENT/FOCUS:
The movements in the second section will prime the shoulders and back for the upper body strength work
Specific Warm-up
Round 1: 4 Pause Push Press + 8 Double DB Reverse Flys
Round 2: 3 Pause Push Press + 6 Double DB Reverse Flys
Round 3: 2 Pause Push Press + 4 Double DB Reverse 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 Push Press
Strength
Pause Push Press 3x3
Push Press 3x2
Double DB Reverse Flys 6x12
FOCUS:
Just finished up our cycle with Strict Press, now we will go to Push Press and then Push Jerk in this cycle. Great way to increase overhead strength and for people to learn how the different techniques help them push more weight. I will be adding some Bench Press movements in the Accessory Work so for those that are asking about Bench, we will mix it in.
Pause Push Press: the pause will be in the dip, hold for a solid 3 seconds in that position before driving into the floor for the rep…the biggest thing to focus on as we begin to utilize momentum into this overhead movement is the dip. Up tall, core braced, elbows slightly in front of the bar (not in the full front rack position like when you squat), when you dip it should be like sliding your back up and down a wall, the knees get pushed out, the feet stay flat, think of pushing through the floor to get to full hip extension and therefore get momentum into the barbell to go overhead
Push Press: we focused on technique with the pause, now put that into play in the full speed movement, build in weight but keep the focus on quality
Double DB Reverse Flys: as always, we balance out push/pull ratio for shoulder health and this builds upper back strength…slight bend in the knee, chest parallel to the ground, DB in each hand, slight bend in the elbow, open up and and back (like flapping your wings), squeeze your shoulder blades at the top of each rep, focus on quality and keeping them strict (don’t bounce)
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Push Press, M2: Reverse Flys
This allows people to share equipment and racks
NO BARBELL OPTION:
Double DB Push Press 6x3
WOD Prep
Round 1: 20 Double/Single Unders + 10 Deadlift @very light weight
Round 2: 16 Double/Single Unders + 8 Deadlift @light weight
Round 3: 12 Double/Single Unders + 6 Deadlift @WOD weight
MANAGEMENT/FOCUS:
Great time to help members more specifically with each efficiency on Double Unders and proper form when stringing reps together on Deadlift, do a round every 2:00
WOD
AMRAP 8
Double Unders 20,40,60,etc
Deadlift 10,20,30, etc @185/125
SCORE: Reps (if you get through the round of 60 and 30 that is 180 total reps)
GOAL: through the round of 60
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
FLOW: the reps might seem confusing, but the Dubs just go up 20 reps each round and the Deadlift is always half of the Dub reps
Double Unders: relax, relax, relax, breath…quick wrists. go for big sets each round
Deadlift: this should be a light weight relative to your max, around 45%, may be lighter for some, heavier for others…quick sets of 5 is a pretty good strategy…really focus on flexing your butt on every rep to help your back and hamstrings out, make sure you keep your hips above your knees and below your shoulders, stay braced, breath…this combo with Double Unders will be “fun” 😁
MURPH MENTALITY: (scaling option)
This is for those who can do Double Unders, but only a lower amount then you could scale the format to AMRAP 8: 20 Double Unders, 10 Deadlift
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: Line Hops, 95/65 or No Barbell Option
SCALED: Single Unders, 155/105
Rx+: 225/155
Comp: Crossovers or Heavy Rope, 275/185