0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-29:00 Strength

29:00-31:00 Put away any plates not needed

31:00-36:00 Explanation of WOD Prep and WOD

36:00-37:00 Transition to WOD Prep

37:00-41:00 WOD Prep

41:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10/10 Leg Swings (front to back/side to side)

20-30 seconds Standing Hamstring Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

5 reps of 5 seconds Up Dog

10yd Walking Hip Openers

10yd Lunge and Rotate

10 Infant Squats

—then—

2 Rounds

10 Back Squats @empty barbell

20 Scissor Kicks

MANAGEMENT/FOCUS:

• Getting the barbells out for the second part will help the transition into the Specific Warm-up, Scissor Kicks will get the core primed for heavy Back Squats

Specific Warm-up

Round 1: 8 Back Squats @40%

Round 2: 6 Back Squats @50%

Round 3: 4 Back Squats @60%

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00

• This is a great time to help them with their technique

Strength

Back Squats 5x5 @70-75%

FOCUS:

• It’s SQUATOBER! Set the tone early with these Back Squats, good depth, good technique, we will end with a 1-rep Max…Along with Back Squats once a week in class, follow along with Sorinex Squatober on Instagram to squat M-F and some awesome extra work all month long

OPEN TIME OPTION:

• 13 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 12:30

NO BARBELL OPTION:

• Double DB Squats 5x10, we will keep this movement for this cycle and progress to lower reps so you can use more weight

WOD Prep

Alt. EMOM 4

M1: 100m Run

M2: 5 Toes to Bar + 3 Squat Cleans

MANAGEMENT/FOCUS:

• Great time to help members with Toes to Bar and Squat Cleans

WOD

3 Rounds For Time

200m Run

15 Toes to Bar

10 Squat Cleans @135/95

SCORE: Time

GOAL: 11:00-13:00

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent

FOCUS/STRATEGY:

• Run: RPE of 8-9, it’s only 3 rounds, push the pace

• Toes to Bar: we built these up over the last cycle, continue to challenge yourself with big sets, use the Murph Mentality scaling option if needed

• Squat Cleans: steady singles, hip pop, drop, stand, drop, repeat

MURPH MENTALITY: (scaled option)

• 6 Rounds: 100m Run + 7 Toes to Bar + 5 Squat Cleans

• If the smaller reps on T2B allow them to do all of the T2B then this will help them progress faster as opposed to scaling the 15 reps

WEATHER CONSIDERATIONS:

• If the weather doesn’t allow you to be outside then do a 200yd Shuttle Sprint inside

NO BARBELL OPTION:

• Single DB Hang Squat Cleans, 10 total, 5 each arm or

• KB Taters for 10 reps

BEGINNER: Lying Leg Raises, 75/55 or No Barbell Option

SCALED: V-ups or Alt. V-ups unless you had to use those movements Monday, if so then do Hanging Straight Leg Raises, 115/80

Rx+: 165/125

Comp: 185/125