0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-24:00 Strength
24:00-25:00 Put away plates and barbells, get out DBs
25:00-30:00 Explanation of WOD Prep and WOD
30:00-31:00 Transition to WOD Prep
31:00-37:00 WOD Prep
37:00-38:00 Transition to WOD
38:00-58:00 WOD
58:00-60:00 Cool-down
*I know it’s a lot to get through today, but you got this…it’s Labor Day 😁
General Warm-up
1 Round
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lying Glute Stretch
5 each way Seated Hip Openers
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd High Knees
10yd Butt Kicks
10 Infant Squats
—then—
10 Front Squats @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 hips, legs and core ready to go
Specific Warm-up
Round 1: 5 Front Squats @40%
Round 2: 4 Front Squats @50%
Round 3: 3 Front Squats @60%
Round 4: 2 Front Squats @70%
MANAGEMENT/FOCUS:
I would do a warm-up round every 1:30
This is a great time to help them with their technique
Strength
Front Squat APRE
0:00-4:00
Max Reps @80%
4:00-8:00
Max Reps @adjusted weight
FOCUS:
APRE: Autoregulating Progressive Resistance Exercise…just a fancy acronym that means we are using what we do in the first set to determine the second set…great way to get the most out of your strength training for today
After max reps on the first set, use the chart below to dictate the second max rep set, 7+ reps should be VERY challenging to achieve at 80%, complete your max rep set, then rest for the remainder of the 4 minutes…remember, you have the full 4 minutes so after your first set if you need to rest more into the next 4 minutes you can…this also allows multiple people to share a barbell and rack…you can also begin to put away barbells and plates after your second max rep set
Chart:
1-2 Reps: Decrease the weight by 5-10#
3-4 Reps: Keep the weight the same
5-6 Reps: Increase the weight by 5-10#
7+ Reps: Increase the weight by 10-15#
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION:
N/A
NO BARBELL OPTION:
KB Goblet Squats 2x15
reps increased, decrease weight, challenge yourself with the heaviest weight you can do for 15 reps without putting the KB down
WOD Prep
Alt. EMOM 6:
M1: 100m Run
M2: 3-6 Chest to Bar
M3: 1-2 each arm DB Drag Bear Crawl + 4 Alt. DB Snatch
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency all movements
WOD
“Labor Day Bash”
For Time
6 Rounds
200m Run
8 Chest to Bar Pull-ups
10m DB Drag Bear Crawl
8 Alt. DB Snatch @50/35
—Cash-out—
94 Double Unders
SCORE: Time
GOAL: 17:00-20:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
STORY BEHIND THE NUMBERS:
Labor Day was first made a National Holiday in America on 6/28/1894…this is where the Rounds and Reps come from
It’s Labor Day, all about celebrating work by putting in work 💪
FOCUS/STRATEGY:
Run: RPE 7, steady solid pace, breath and move
Chest to Bar Pull-ups: try to stay unbroken or no more than two sets with quick rest
DB Drag Bear Crawl: you can 10m or 10yds…yes, I know it is not exactly the same, but everyone in your gym is doing the same thing and it’s 10.9 yards…close enough…keep this controlled (don’t throw the DB), keep your hips down and back flat
Alt. DB Snatch: unbroken, also a great day to use a heavier DB, even if it is in between levels
Double Unders: go for broke, biggest sets you can each time you pick up the rope
WEATHER CONSIDERATIONS:
If the weather is bad, the best option would be a 150m Shuttle inside, if you need to Row then do 250/200m Row, could also do 250/200m Ski
BEGINNER: Ring Rows, no weight on Bear Crawl, 25/15, Line Hops
SCALED: Hardest version of a Pull-up you can do, 35/20, Single Unders
Rx+: 70/50
Comp: 4 Bar Muscle-ups in place of C2B, Double 50/35 on Bear Crawl and DB Snatch