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 Accessory Work
26:00-28:00 Put away barbells, plates and any DBs not needed
28:00-34:00 Explanation of WOD Prep and WOD
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-42:00 Transition to WOD
42:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
Mobility:
5 reps of 5 seconds Up Dog
Flexibility:
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
Movement:
10yd Straight Leg Marches
20 Shoulder Taps
Specific Warm-up Prep:
2 Rounds
10 Single KB RDLs (both hands on one KB)
10 Single KB Bent Over Rows (5 each arm)
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
3 Rounds
3 RDLs + 3 Double DB Lateral Raises + 5 Double DB Reverse Flys
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with all movements
Build in weight over the 3 Rounds, recommend doing a round every 2:00
People can share equipment
Accessory Work
RDLs 5x5 @50-70% of Deadlift max
DB Complex: 5 sets, 6 Double Lateral Raise + 8 Double DB Reverse Flys
FOCUS:
RDLs: this is a great accessory to improve your deadlift, big percentage range so you can build over the 5 sets…deadlift grip, stand all the way up to start, slight bend in the knee, keeping a neutral spine, push your hips back not allowing your knees to bend anymore, keep pushing them back until you get a good stretch in the hamstring then flex your butt to get full hip extension back to the top, controlled movement both ways
DB Complex: use the same weight for both movements, the Reverse Flys will be easier, that is why the reps are higher than the raises…stand tall, DB in each hand, raise arms up out to the side up to shoulder height, be mindful to not shrug your shoulders which engages your traps, controlled movement up and down to build shoulder strength, after you complete the 6 reps then get a slight bend in your knee, chest parallel to the ground, slight bend in the elbow, “flap your wings” and squeeze your shoulder blades, controlled movement both ways
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: RDLs, M2: DB Complex
WOD Prep
Alt. EMOM 6
M1: 30 seconds Bike
M2: 6-8 V-ups
M3: 6-8 Alt. DB Snatch
MANAGEMENT/FOCUS:
Bike: Round 1 easy to moderate pace, Round 2 moderate to hard pace…if you need to share equipment then start people at different stations and rotate through
Great time coach members on V-ups and DB Snatch
WOD
4 Rounds For Time
20/14 Calorie Bike
20 V-ups
20 Alt. DB Snatch @50/35
SCORE: Time
GOAL: 12:00-14:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Bike: RPE 7-8, be mindful in the first round to not come out too hot…breath and move
V-ups: focus on quality, controlled movement (don’t flop around)….hands and feet leave the ground at the same time, touch your feet, then back down to full extension
Alt. DB Snatch: try to stay unbroken with these, or two sets at most…chest up, good hip pop and drop, switch hands overhead, on the way down or on the ground, whatever helps you keep moving the best
EQUIPMENT CONSIDERATIONS:
You can have two people share one Bike if you have the second person start on V-ups then go to DB Snatch then the Bike last…the timing should be close enough
If needed then you can utilize the Ski, this will make the V-ups and Snatch more difficult so could be good for more advanced athletes…Row can work, just remember we have that as our Cardio is Hardio Pre-test on Wednesday
BEGINNER: Lying Leg Raises, 25/15
SCALED: Alt. V-ups, 35/20
Rx+: 70/50
Comp: Double KB Hang Snatch @53/35 (KB has a higher level of difficulty and this can help if you are short on DBs, if you have enough DBs then you can make this Double DB Snatch @50/35 from the ground)