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
33:00-39:00 Explanation of WOD Prep and WOD
39:00-40:00 Transition to WOD Prep
40:00-46:00 WOD Prep
46:00-47:00 Transition to WOD
47:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side PVC Front Rack Stretch
10 PVC Pass Throughs
5 each way PVC Around the Worlds
20-30 seconds PVC Lat Stretch
10 PVC Good Mornings
10 PVC Front Squats
10yd High Knees
10yd Butt Kicks
10yd Bunny Hops
10yd Alternating Groin Stretch
—then—
2 Rounds
10 Front Squats @empty barbell
5 Burpees
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up, Burpees will get the core primed for heavy Front Squats as well as increasing heart rate and core temperature
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, the time frame is quick but it will help get the body temp up and ready for heavy doubles
Strength
Front Squat 5x2 @80-90%
Rack Walkout 2x10 seconds @95-105%
FOCUS:
5x2 this week with a rack walkout, then 1-rep Max in week 6
Keep focusing on your technique and depth as the weight gets heavier this will better set you up to max out
Brace, controlled on the way down, MAX SPEED on the way back up, the weight will slow you down as it gets heavier but you always need to push through the floor and come up with max intensity each and every rep
Rack Walkout: pick up barbell in the front rack, hold with core braced and breathing for 10 seconds…this is a mental thing and getting the feeling of holding a very heavy weight while bracing, I do these a lot the week before max out, great mental prep
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30 for the sets of 2, use the last two minutes starting at the 13:00 for the Rack Walkouts
NO BARBELL OPTION:
KB Goblet Squats 5x6
use two KBs if you can
reps went down, challenge yourself on the weight
WOD Prep
Round 1: 10 Lateral Bar Hops + 10 Hang Power Cleans @light weight
Round 2: 10 Lateral Bar Hops + 8 Hang Power Cleans @moderate weight
Round 3: 10 Lateral Bar Hops + 6 Hang Power Cleans @just below WOD weight
MANAGEMENT/FOCUS:
Great time to help members with stringing Hang Power Cleans together, recommend doing a round every 2:00
WOD
For Time
40 Lateral Bar Hops
10 Hang Power Cleans @155/105
30 Lateral Bar Hops
15 Hang Power Cleans @155/105
20 Lateral Bar Hops
20 Hang Power Cleans @155/105
SCORE: Time
GOAL: 7:00-9:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Lateral Bar Hops: steady pace, breath and move
Hang Power Cleans: this should be a weight that 10 unbroken would be the absolute max, most likely 5s or less the whole way, should be heavyish
NO BARBELL OPTION:
Double DB Hang Power Cleans
BEGINNER: 75/55 or No Barbell Option
SCALED: 135/95
Rx+: 165/115
Comp: 185/125