0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-29:00 Strength
29:00-31:00 Put away any plates not needed, get out MBs
31:00-36:00 Explanation of WOD
36:00-37:00 Transition to WOD Prep
37:00-43:00 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
5 Scorpions each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 second Hold Up Dog
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10/10 Leg Swings (front to back/side to side)
20-30 seconds each side Lat Stretch on Rig
—then—
2 Rounds
10 Empty Barbell RDLs
10 Hollow Rocks
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the posterior chain and core ready to go
Specific Warm-up
Round 1: 3 Pull to the Knee @40% (done as singles, reset every time)
Round 2: 3 Full Deadlift @50% (done as singles, reset every time)
Round 3: 1 Pull to the Knee + 1 Full Deadlift + 1 Pull to the Knee + 1 Full Deadlift (4 total reps) @60%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on the Deadlift Complex
Strength
Deadlift Complex: 5 sets @70-75%
1 Pull to the Knee + 1 Full Deadlift + 1 Pull to the Knee + 1 Full Deadlift (4 total reps)
FOCUS:
This week we will build strength with this multi-position complex…pull to the knee, back down, pull to full hip extension, back down, pull to the knee, back down, pull to full hip extension…this complex will challenge your ability to stay braced, it can help with sticking points as well as make you focus on your technique…brace, brace, brace
Core braced, hips above knees and below shoulders, neutral spine, push holes in the floor with your feet, when the barbell gets to your knee (in the full deadlift) think about flexing your butt to get to full hip extension
OPEN TIME OPTION:
12:30
CONTROLLED TIME OPTION:
Every 2:30 for 12:30
Plenty of time to share barbells if needed
NO BARBELL OPTION:
Double KB Deadlift 5x10
Reps dropped, increase weight
WOD Prep
Alt. EMOM 6
M1: 5-10 Pull-ups
M2: 5-10 Front Squats
M3: 5-10 MB Slams
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency on all movements and help them select the right weights
WOD
8 Rounds For Time
3 Pull-ups
5 Front Squats @135/95
7 MB Slams @50/35
SCORE: Time
GOAL: 9:00-11:00
PACE: Grindin’ All My Life, this is a workout where you want to push the pace, but especially if you are leveling up and you choose the right Front Squat weight, this will be a steady grind
FOCUS/STRATEGY:
Remember to choose the appropriate level for each movement…if you can level up to Pull-ups, but can’t do the 135/95 weight that’s okay, do 115/80…I know this means your score is Scaled but don’t get caught up in that…you will always progress faster if you choose the appropriate level for each movement in every workout
Pull-ups: starting back down on reps, great day to level up!…try to stay unbroken every round, but if leveling up is doable but very difficult and you can do quick singles then go with it
Front Squats: the first rep can be a Squat Clean, then complete the other 4 reps, stay unbroken, chest up, elbows up, good depth, breath and move
MB Slams: full extension overhead, slam down with power, follow the ball down by squatting with your chest up, drive with the legs to get momentum into the ball
MB SLAM MODIFICATION OPTIONS:
MB Sit-up Wall Toss @20/14
MB Sit-ups @20/14
14 MB Russian Twists @20/14 (7 each way)
LOGISTICS:
I would line the barbells up in rows away from the Rig as best you can, MBs can be by their barbells, this should keep it more organized and make transitions easier
NO BARBELL OPTION:
KB Goblet Squats
BEGINNER: Ring Rows, 75/55 or No Barbell Option, 20/14
SCALED: Banded/Jumping Pull-ups, 115/80, 35/20
Rx+: Chest to Bar Pull-ups, 155/105, 50/35
Comp: Bar Muscle-ups, 185/125, 70/50