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 barbells and plates, get out DBs
30:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-42:00 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 Iron Crosses each way
5 Scorpions each way
5 each way Seated Hip Openers
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10yd Lunge and Reach Overhead
10 Infant Squats
—then—
3 Rounds
Barbell Complex: 5 RDLs + 5 Front Squats + 5 Back Squats
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the hips, legs and core ready to go
Specific Warm-up
Round 1: 3 Front Squats + 3 Back Squats @40% of Front Squat Max
Round 2: 2 Front Squats + 2 Back Squats @50% of Front Squat Max
Round 3: 1 Front Squats + 1 Back Squats @60% of Front Squat Max
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on both squats
Strength
Squat Complex: 5 sets
2 Front Squats + 4 Back Squats @70-80% of Front Squat Max
FOCUS:
FLOW: complete the 2 Front Squats, rack the bar, immediately pick it back up on your back and complete the Back Squats
New cycle, let’s go! Front Squat will be the main lift, we will mix in some Back Squat here and there with it, not always on the same day
We will end this cycle with a. 1-rep Max on Front Squat
Front Squat: you should always, but especially at the beginning of the cycle, set the tone with your depth and technique
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30, the last set will be at the 10:00 mark
NO BARBELL OPTION:
KB Goblet Squats 5x12
we will keep this movement for the cycle, the reps will decrease so weight can increase
WOD Prep
Round 1: 1/2 Rope Climb + 4 DB Lunges + 4 AbMat Sit-ups
Round 2: 3/4 Rope Climb + 6 DB Lunges + 6 AbMat Sit-ups
Round 3: Full Rope Climb + 8 DB Lunges + 8 AbMat Sit-ups
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency all movements
Build in weight over the 3 Rounds on DB Lunges
Recommend a round every 2:00
WOD
AMRAP 12
2 Rope Climbs
10 DB Lunges @50/35
15 AbMat Sit-ups
SCORE: Rounds + Reps
GOAL: 5 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Rope Climbs: focus on efficiency with your foot clamp to make it less pulls for each Rope Climb, two people can share one rope, just do you go/I go, you will appreciate the rest and it will help to keep your pace going
DB Lunges: hold the DB anywhere you want, for grip purposes I would put it on your shoulder, forward/reverse/walking is allowed, either way focus on keeping your chest up and driving through your front heel to stand to full hip extension
Sit-ups: breath, move, stay consistent
ROPE CLIMB MODIFICATIONS:
10 MB Slams, if you change to this I would make the Lunges with a MB as well for simplicity
10 KB Sumo Deadlift High Pulls, once again I would use the KB for Lunges as well
10 Barbell Sumo Deadlift High Pulls, I would keep the DB for Lunges
BEGINNER: One of the modifications, 25/15
SCALED: 1/2 or 3/4 Rope Climb or one of the modifications, 35/20
Rx+: 70/50
Comp: 1 Legless/1 Regular each round, 88/62 KB for Lunges