0:00-8:00 General Warm-up

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

10:00-16:00 Specific Warm-up

16:00-32:00 Strength

32:00-34:00 Put away any plates not needed

34:00-39:00 Explanation of WOD Prep and WOD

39:00-40:00 Transition to WOD Prep

40:00-44:00 WOD Prep

44:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

Mobility:

5 Iron Crosses each way

Flexibility:

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

Movement:

10yd Alternating Groin Stretch

10yd Lunge and Reach Overhead

10 Air Squats

20 Mountain Climbers

—then—

Specific Warm-up Prep:

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 Pause Back Squats

Specific Warm-up

Round 1: 6 Back Squats @40%

Round 2: 2 Pause Back Squats @50%

Round 3: 1 Pause Back Squat @60%

Round 4: 1 Pause Back Squat @70%

MANAGEMENT/FOCUS:

• I would do a warm-up round every 1:30

• This is a great time to help them with their technique and depth, the rest will be short but this will help get the heart rate and body temp elevated for heavy squats

Strength

0:00-6:00 (do a set every 1:30)

Pause Back Squats 4x1 @75-80%

6:00-7:00

Rack Walkout 1x10 seconds @90%

7:00-13:00 (do a set every 1:30)

Pause Back Squats 4x1 @78-83%

13:00-14:00

Rack Walkout 1x10 seconds @95%

FOCUS:

• FLOW: complete your 4 sets of 1 on Pause Back Squats, complete the one rep then rest for the remainder of the 1:30, use the remaining rest time of your last set to change your weight, then your 10 second Rack Walkout, then the 4 sets of 1 on Pause Back Squats, complete the one rep then rest for the remainder of the 1:30, use the remaining rest time of your last set to change your weight, then your 10 second Rack Walkout

• Heavy Pause Back Squats today and Rack Walkouts to prepare to max next week

• Solid 3 second pause at the bottom of the squat, full speed back up

• Rack Walkout: we did these last cycle with Front Squats, embrace them, they can really help mentally for maxing out…pick the weight up, walk back, get set up, hold for 10 seconds, brace and breath, rack the weight

OPEN TIME OPTION:

• 14 minutes

CONTROLLED TIME OPTION:

• As listed

NO BARBELL OPTION:

• Double DB Squats 7x5, reps decreased, try to increase weight from last week, do set every 2:00

WOD Prep

Alt. EMOM 4

M1: 6-8 Toes to Bar

M2: 3-4 Push Press

MANAGEMENT/FOCUS:

• Push Press: Round 1 just below WOD weight, Round 2 use WOD weight

WOD

AMRAP 10

12 Toes to Bar

8 Push Press @115/80

SCORE: Rounds + Reps

GOAL: 5-6 Rounds

PACE: Calculated…muscle burn will be the limiting factor

FOCUS/STRATEGY:

• Toes to Bar: we built up to almost 20 reps from the last cycle into this cycle then went back down…2 weeks ago we did the ascending AMRAP as a check-in, last week we did 9 reps, now we go to 12…keep trying to improve your consistency on the amount of reps you can do unbroken

• Push Press: recently we did a workout that had 10 Push Press @95/65, moving the reps down a bit and increasing the weight, try to stay unbroken or two sets at most…really focus on not turning this into a Push Jerk, good hip drive and press to full lockout to finish

NO BARBELL OPTION:

• Single DB Push Press, 12 total, 6 each arm

BEGINNER: Lying Leg Raises or 24 Plate Russian Twists (12 each way), 45/35 or No Barbell Option

SCALED: Hanging Straight Leg Raises or 24 Plate Russian Twists (12 each way), 95/65

Rx+: 135/95

Comp: 155/105