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

28:00-30:00 Put away KBs, Barbells and Plates

30:00-37:00 Explanation of WOD Prep and WOD

37:00-39:00 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 Lat Stretch on Rig

20-30 seconds each side Straight Arm Across Shoulder Stretch

20-30 seconds each side Pec Stretch on Rig

5 reps of 5 seconds each Up Dog to Child’s Pose

10yd Walking Quad Stretch

10yd Walking High Knee Hugs

10yd Lunge and Rotate

20 Shoulder Taps

—then—

2 Rounds

10 Push Press @empty barbell

10 Bent Over Rows @empty barbell

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: 5 Push Press @40% + 10 Single KB Bent Over Rows (5 each arm)

Round 2: 4 Push Press @50% + 8 Single KB Bent Over Rows (4 each arm)

Round 3: 2 Push Press @60% + 6 Single KB Bent Over 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 Push Press

• Build in weight on the KB Bent Over Rows

Strength

Push Press 1-rep max

Single KB Bent Over Rows 5x6 each arm

FOCUS:

• We maxed on Strict Press, no we max on Push Press, then we will begin working on technique and strength in the Push Jerk

• The Push Jerk can be a difficult lift for some to learn, in my experience people end up accidentally doing a Push Jerk when trying to go heavy on a Push Press…great coaching opportunity today

• Single KB Bent Over Row: KB in one hand, slight bend in the knee, chest parallel to the ground, brace, pull up to your side, squeeze your shoulder blade, then back down, 6 on one arm, then 6 on the other

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Push Press, M2: Rows

• This allows people to share equipment and racks

NO BARBELL OPTION:

• Double DB Push Press 6x2

WOD Prep

3 Rounds

10 Double Unders

6 V-ups

MANAGEMENT/FOCUS:

• Great time to help members more specifically with each efficiency on Double Unders and quality form on V-ups

• I would do this as an EMOM or every 1:30

WOD

For Time

80 Double Unders

40 V-ups

60 Double Unders

30 V-ups

40 Double Unders

20 V-ups

20 Double Unders

10 V-ups

SCORE: Time

GOAL: 9:00-11:00

PACE: Calculated…muscle burn on the V-ups will be the limiting factor

FOCUS/STRATEGY:

• Double Unders: relax, relax, relax, breath…quick wrists. go for big sets each round

• V-ups: quality reps (no flopping around), control your hands and feet…it is 100 reps, so these will get spicy

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 10 Rounds of 20 Double Unders and 10 V-ups

BEGINNER: Line Hops, Lying Leg Raises or Flutter Kicks

SCALED: Single Unders, Alt. V-ups

Rx+/Comp: GHD Sit-ups (be careful with the volume, 100 of these is a lot, cut back a bit if needed…maybe less reps for Rx+ and the full 100 for Comp)