0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away all barbells and plates, get out HEAVY objects
33:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Scorpions
5 reps of 5 seconds Down Dog with Calf Stretch
10 Glute Bridges
20-30 seconds Seated Hamstring Stretch
20-30 seconds Seated Groin Stretch
10yd Walking Hip Openers
10yd Samson Stretch
10yd Walking Pigeon (ankle on opposite knee)
10yd Inchworms
—then—
2 Rounds
10 RDLs @empty barbell or very light weight
30 second Front Plank
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: 10 Deadlift @30%
Round 2: 8 Deadlift @40%
Round 3: 2 Deadlift Pull and Hold @50%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on Deadlift, especially on the last round get them used to that solid 5 second hold
Strength
Deadlift Pull and Hold 10x1 (5 second hold) @70% and build
FOCUS:
Complex was so much fun last week right?! Now we do some pull and holds, get ready, these are “fun” also…SOLID 5 second hold, use the clock or have someone count…1 Mississippi, 2 Mississippi…count slower than you want to
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 think about flexing your butt to get to full hip extension, keep flexing your butt, keep bracing your core, full extension, shoulders back, breath and hold…testing that posterior chain and grip strength endurance
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 1:30 for 15 minutes
NO BARBELL OPTION:
Double KB Deadlift 5x8
Reps dropped, increase weight
WOD Prep
Alt. EMOM 4
M1: 20 second HEAVY object Hold
M2: 4-8 Toes to Bar
M3: 20 second HEAVY object Hold
M4: 4-8 Toes to Bar
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency on T2B and to help them pick their HEAVY object
Build in weight on your HEAVY object
WOD
AMREP 12
Max Distance HEAVY Carry
*Every 1:30 (starting at the beginning) complete 10 T2B
SCORE: Distance (yards or meters)
GOAL: have fun getting strong AF 😁
PACE: Grindin’ All My Life
EXECUTION:
3,2,1…Go…do 10 T2B, then carry as far as you can, repeat the 10 T2B at 10:30 (counting down), 9:00, 7:30, 6:00, 4:30, 3:00, 1:30…70 total T2B
FOCUS/STRATEGY:
HEAVY Carry: the word “HEAVY” is in caps every time for a reason…it should be HEAVY…have some fun with this…50m/yards should be very challenging…sandbags, D-Balls, Yoke, Atlas Stones, DBs, KBs, Double DB, Double KB…real world strength here, be creative and challenge yourself…HEAVY sled push is also a good option if you have enough…outdoor is fun, but do this inside if you need to be closer or better time up getting to the Rig for T2B…nothing wrong with wearing a belt for the carry
Toes to Bar: as with Pull-ups, we are slowly building up in reps on these, go for big sets each round, focus on pulling down with your arms just like the DB Pullovers from last week’s accessory work
BEGINNER: Lying Leg Raises
SCALED: Elevating T2B or Hanging Straight Leg Raises or Hanging Knee Raises
Rx+: 12 T2B each time (should be no more than 45 seconds to complete the reps)
Comp: 15 T2B each time (should be no more than 45 seconds to complete the reps)