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 any plates not needed, get out Bikes
33:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees Side to Side
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lat Stretch on Rig
15 second Hang from Rig
10yd Walking Heel Scoops
10yd Walking Pigeon (ankle on opposite knee)
10/10 Leg Swings (front to back/side to side)
—then—
2 Rounds
10 RDLs @empty barbell
20 Flutter Kicks
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: 6 Deadlift @40%
Round 2: 4 Deadlift @50%
Round 3: 2 Deadlift @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 Deadlift
Strength
Deadlift
5,3,1 @70-80%
5,3,1 @75-85%
FOCUS:
Strength Pyramid today, once again this is heavy lifting, not maxing…we are doing that next week
Core braced, neutral spine, as the barbell gets to your knee think of flexing your butt all the way to full hip extension
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes
NO BARBELL OPTION:
Double KB Deadlift 6x4
Reps dropped, increase weight
WOD Prep
Alt. EMOM 6
M1: 4-6 Toes to Bar + 2-3 Power Cleans
M2: 30 seconds Bike
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency Toes to Bar and Power Cleans
Build in weight over the 3 Rounds on Power Cleans
Bike: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
WOD
21-15-9 of
Toes to Bar
Power Cleans @135/95
—Cash-out—
30/20 Calorie Bike
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Another good test on Toes to Bar as we have built these up…very similar to the T2B/Power Snatch, but throwing the bike cash-out for “funzies” 😁
Toes to Bar: we have continued to build these over this cycle, try to keep improving your ability to go unbroken even if it is one more rep each set than last week
Power Cleans: could be some carry over from the Deadlift on your grip, but the weight should feel pretty light also…just like last week, touch n’ go can be faster but can smoke your grip and jack your heart rate…nothing wrong with quick singles…this is a fairly light weight…around 50-60% of your Power Clean max
Bike: whatever you got left, Send It
EQUIPMENT CONSIDERATIONS:
For two people to share a Bike, the easiest thing would to be stagger the start of a second group by 2 minutes
You could share a Bike and have two people share it at the end…example if there were two guys if we both get there at the same time then one person does 15 while the other rests and then switch, then another time through to get their 30…obviously this changes the completion time and the stimulus a bit, but it allows more people to use the Bike and will still be challenging
If you still don’t have enough then you can use Ski
Once again Row is tomorrow and Saturday, but if you have to use it then it is what it is
LOGISTICS:
I would line all the Bikes up along one side of the gym and put the barbells in Rows, this helps with transitions from the Rig and then to the Bikes to finish
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls
BEGINNER: Lying Leg Raises or Alt. V-ups, 75/55 or No Barbell Option
SCALED: Hanging Straight Leg Raises or V-ups, 115/80
Rx+: 155/105
Comp: 165/115