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 any plates not needed

30:00-36:00 Explanation of WOD Prep and WOD

36:00-37:00 Transition to WOD Prep

37:00-43:00 WOD Prep

43:00-44:00 Transition to WOD

44:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

1 Round

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

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Hip Openers

10yd Alternating Groin Stretch

20 Mountain Climbers

10 Air Squats

—then—

2 Rounds

10 Back Squats @empty barbell

10 Lying Leg Raises

MANAGEMENT/FOCUS:

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

Specific Warm-up

Round 1: 6 Back Squats @45%

Round 2: 4 Back Squats @55%

Round 3: 2 Back Squats @65%

MANAGEMENT/FOCUS:

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

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

Strength

Back Squats 5x3 @75-85%

FOCUS:

• Tempo for 2 reps last week, back to regular Back Squat for heavy triples, keep focusing on technique and depth

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 12:30

NO BARBELL OPTION:

• Double DB Squats 5x8, reps decreased, try to increase weight from last week

WOD Prep

Round 1: 4 Deadlift @50% bodyweight + 2 Pull-up Negatives

Round 2: 3 Deadlift @70% bodyweight + 2 Pull-up Negatives

Round 3: 2 Deadlift @90% bodyweight + 2 Strict Pull-ups

MANAGEMENT/FOCUS:

• Great time to help members with technique on both movements, recommend a round every 2:00

WOD

“Dream Warriors”

31 Rounds For Time

1 Deadlift @bodyweight

2 Strict Pull-ups

SCORE: Time

GOAL: 10:00-12:00

PACE: Calculated…muscle fatigue will be the limiting factor

FOCUS/STRATEGY:

• OF NOTE: having some fun with some Halloween themed WODs for this week and next leading up to the Halloween WOD on Saturday the 31st…obviously welcome to not mention this and take the name off of the WOD, this is named after the Third Freddy movie

• This is all about strength under fatigue, you should always focus on the time goal, but today members really need to be realistic about their capabilities, this can turn into a very long workout if you disregard the time frame…for those that this workout is their jam, they can finish much quicker than 11 minutes, still very beneficial strength endurance work

• Deadlift: depending on your strength level this can be a grind…belt up if needed, brace brace brace, chest up, flex your butt at the top, make sure you are focused on every rep, every round

• Strict Pull-ups: unbroken every round or two quick singles, focus on arms being fully extended at the bottom of each rep, get that chin clearly over the bar without kicking your feet

NO BARBELL OPTION:

• Single or Double KB Deadlift

BEGINNER: AMRAP 10: 5 Deadlift @135/95 or No Barbell Option, 10 Ring Rows

SCALED: 80% of bodyweight, hardest version of a pull-up you can do

Rx+: 1.25 x bodyweight, 1 Bar Muscle-up

Comp: 1.5 x bodyweight, 1 Ring Muscle-up