0:00-12:00 General Warm-up
12:00-18:00 Explanation of WOD Prep and WOD
18:00-20:00 Transition to WOD Prep
20:00-28:00 WOD Prep
28:00-30:00 Transition to WOD
30:00-55:00 WOD
55:00-65:00 Cool-down
General Warm-up
Mobility:
5 Thread the Needle each way
5 Scorpions each way
Flexibility:
5 each way Seated Hip Openers
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Lying Hamstring Stretch Lat Stretch on Rig
Movement:
10yd Walking Straight Leg Marches
10yd Lunge and Rotate
Specific Warm-up Prep:
2 Rounds
10 Russian KB Swings
20 Shoulder Taps
MANAGEMENT/FOCUS:
Full body warm-up then barbells out for some movements to prime the body for the workout
WOD Prep
Alt. EMOM 8
M1: 6-8 Deadlift
M2: 30 seconds Machine
M3: 6-8 Double DB Shoulder to Overhead
M4: 100m Run
MANAGEMENT/FOCUS:
Great time to coach members on all movements, start people on different movements if you need to share machines
Build in weight on Deadlift and S2OH
WOD
Partner AMRAP 25
50 Deadlift @225/155
50/45/40 Machine Calorie of your choice
50 Double DB Shoulder to Overhead @50/35
500m Run
SCORE: Rounds + Reps
GOAL: 2 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Deadlift: 5s back and forth usually works best here…keep your core braced, spine neutral, hips below shoulders and above knees when the barbell is on the ground, when the barbell gets to your knee think of flexing your butt on every rep
Machine: pick your poison ☠️…each one has it’s challenges, split it half or have one person split theirs…example for men, partner one does 13, then partner two does 25, then partner one does 12…or have both go 13/12
Double DB Shoulder to Overhead: push press or push jerk are the most efficient here, good dip and full lockout at the top of each rep
Run: breath and move…I would alternate with 100m runs, one person will do an extra one in round 1, but you can switch than in round 2
EQUIPMENT CONSIDERATIONS:
More advanced athletes can use KBs for the S2OH if needed
WEATHER CONSIDERATIONS:
You could either do another 50/45/40 Machine of your choice or do a Sled Push 120m, or a Shuttle Sprint of 400yd
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: 95/65 or No Barbell Option, 25/15
SCALED: 185/125, 35/20
Rx+: 250/175, 70/50
Comp: 275/185, 70/50