0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-29:00 Put away KBs and DBs, get out Jump Ropes and AbMats
29:00-35:00 Explanation of WOD Prep and WOD
35:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
Mobility:
30 seconds Child’s Pose (move from center to left to right with your hands every 10 seconds)
Flexibility:
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds Standing Toe Touch
5 seconds of 5 each way Lunge Elbow to Ankle (whatever leg is up front take that same side elbow to your ankle)
Movement:
10yd Walking Quad Stretch
10yd Walking High Knee Hugs
10 Squat Jumps
Specific Warm-up Prep:
10 Ring Rows
20 second Hang from Rig
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Upper Body Strength
Specific Warm-up
3 Rounds
6 Double KB Shrugs
6 Single DB Reverse Flys (3 each arm)
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with both movements
Build in weight over the 3 Rounds, recommend doing a round every 2:00
People can share equipment
Accessory Work
Double KB Shrugs 5x10
Single DB Reverse Fly 5x6 each arm
FOCUS:
Double KB Shrugs: KB in each hand, pull shoulders up to your ears, controlled, quality reps
Single DB Reverse Fly: we have done double DB quite a bit, this will be a little bit different stimulus…DB in one hand, slight bend in the knees, chest parallel to the ground, slight bend in the elbow, flap your wing on one side, squeeze your shoulder blade at the top of each rep
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Shrugs, M2: Flys
WOD Prep
3 Rounds
10 Double Unders
6-10 AbMat Sit-ups
1 Rope Climb
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement, you can do a 1/2 Rope Climb in Round 1, 3/4 in Round 2 and Full in Round 3, do a Round every 2:00
WOD
4 Rounds For Time
40 Double Unders
20 AbMat Sit-ups
2 Rope Climbs
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Double Unders: try to remain unbroken, use the Murph Mentality option if this will allow you to get all of the Dubs without getting super bogged down
AbMat Sit-ups: breath, move, stay consistent
Rope Climbs: focus on efficiency with your foot clamp
MURPH MENTALITY: (scaled option)
8 Rounds: 20 Double Unders, 10 Sit-ups, 1 Rope Climb
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to use them, here are some options
15 MB Slams
15 KB Sumo Deadlift High Pulls
5-10 Sandbag Ground to Over Shoulder (lighter weight use higher reps, heavier weight use lower reps)
BEGINNER: Line Hops, one of the Modifications
SCALED: Single Unders, 1/2 or 3/4 Rope Climb or one of the Modifications
Rx+: 4 Hand over Hand pulls legless (2 each arm) on each Rope Climb
Comp: 1 Legless, 1 Regular