0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Accessory Work
31:00-33:00 Put all Plates, DBs and KBs away
33:00-38:00 Explanation of WOD, pretty straight forward movements today
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds Hold Child’s Pose
5 each way Scorpions
—then—
2 Rounds
10 Ring Rows
10 Sit-ups
MANAGEMENT:
Just a good general warm-up today to prepare the body for the accessory work
Specific Warm-up
Alt. EMOM 6
30 seconds Front Plank
10 Single DB Curl to Press (5 each arm)
MANAGEMENT:
The planks help get this movement primed to add weight
The Curl to Press get the biceps and shoulders ready for Raises and Rows
Accessory Work
Weighted Front Planks 5x30 seconds
Double DB Lateral Raise 5x8
Double KB Bent Over Rows 5x8
FOCUS:
The planks are an accessory movement that carry over to a lot of lifts, including Deadlift
Lateral raises help strengthen the shoulders, the rows strengthen the back and biceps and balance out the push/pull ratio for shoulder health
Weighted Front Planks: put a weight plate on your back, flat back, elbows right underneath your shoulders, hips in line with back (not sagged or piked)
Double DB Lateral Raise: stand tall, slight bend in the elbow, raise out to the side until you arms are parallel to the ground, focus on not letting your shoulders shrug which engages your traps
Double KB Bent Over Rows: slight bend in the knee, chest parallel to the ground, KBs hanging straight down, in a strict motion pull the KBs up to the sides of your body, squeeze your shoulder blades at the top of each rep
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Planks: M2: Raises, M3: Rows
This allows 3 people to share equipment, start at different stations and rotate through
WOD Prep
2 Box Jumps
2 AbMat Sit-ups
4 Box Jumps
4 AbMat Sit-ups
6 Box Jumps
6 AbMat Sit-ups
WOD
AMRAP 10
Reps 5,10,15, etc.
Box Jumps @24/20”
AbMat Sit-ups
SCORE: Rounds + Reps (the numbered rep round completed plus reps, example 25+5)
GOAL: through the round of 25
PACE: Steady Eddy or Betty…these movements should allow for a steady pace throughout
FOCUS/STRATEGY:
Box Jumps: slow and steady, aim to land in the middle of the box, make sure to get full hip extension while on the box…jump, land, stand, step down, repeat…even if scaling, find a height to jump on even if that is stacking rubber bumper plates, step-ups will not help you get box jumps, jumping will
Sit-ups: breath and move, touch the hands above your head, touch your toes, just keep moving
BEGINNER: 16/12” or stacked plates
SCALED: 20/16”
Rx+: 30/24”
Comp: 30/24”, GHD Sit-ups