0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Flex Friday
28:00-31:00 Put all DBs and Bands away, I would have the rowers set up before class, but get them out now if needed
31:00-36:00 Explanation of WOD, pretty straight forward movements today…but if you need to change the format then make sure everyone understands what is going on
36:00-35:00 Transition to WOD Prep
35:00-40:00 WOD Prep
40:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20 second Hang From Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Hold Up Dog Stretch
20-30 seconds each side Down Dog Stretch
—then—
2 Rounds
10 Band Pull Aparts
10 Push-ups
MANAGEMENT:
Just a good general warm-up today to prepare the body for the accessory work
Specific Warm-up
3 Rounds
10 Single DB Curls (5 each arm)
10 Bench/Box Dips
MANAGEMENT:
Good warm-up, then just making sure Bis and Tris are ready for the pump 😁
Flex Friday
Double DB Bicep Curl Drop Set, 50 reps
100 Banded Tricep Pressdowns
FOCUS:
Drop set: pick a weight you feel you can do around 8-12 reps, do as many bicep curls as you can possibly do with good form, whenever you cannot do more, put those down, drop 5 pounds and do another max set, continue this format until you get to 50 total reps
Pressdowns: pick a thickness of band and how high you grab on the band to where you can get around 15 reps at a time, do a max set, rest, go again, continue this until you get to 100 total reps
Get Jacked, take a Flex Friday Pic 💪
OF NOTE:
If you would prefer to do the WOD first then have this Accessory Work after, that is totally fine…I would just change the Specific Warm-up to the WOD Prep
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Split the class in half if needed to share equipment, start some on Curls and some on Pressdowns
Give them 5 minutes to get each rep scheme done, these leaves 2 minutes of transition/recovery or extra time to complete the reps if needed
WOD Prep
3 Rounds
10/8 Calorie Row
10yd Walking Lunges
WOD
AMRAP 14
30/24 Calorie Row
40yd Single DB Walking Lunges @50/35
SCORE: Rounds + Reps
GOAL: through the round of 25
PACE: Calculated…muscle burn will accumulate which will challenge your ability to keep pace on the Row
FOCUS/STRATEGY:
Row: RPE of 7, solid pace but controlled…focus on long and strong pulls, find a rhythm on your breathing
Lunges: step, together, step, together, just try to keep moving…chest up, back knee should gently touch the ground, drive through your front heel to stand, make sure you get to full hip extension on each rep
EQIUPMENT CONSIDERATIONS:
We have already used Bike and have done a good amount of running so I would be creative with using rowers
Couple different format options:
You could share a Rower and just alternate back and forth as each person finishes their movement, time frames should be similar
You could change this to an Alt. EMOM 14: 45 second Max Calorie Row, 45 second Max Distance or rep Lunges
Ski can work if you haven’t used it already this week…I would lower the Calories to 25/19
Lastly, if you didn’t change Tuesdays workout to a partner or team you could make this a partner workout and just split reps/distance as needed
LOGISTICS:
Ideally, if you have enough equipment and space…I would put all the rowers on one end of the gym and have lanes for the walking Lunges coming off of that, 10yd or 20yd zones
BEGINNER: no weight on Lunges
SCALED: 35/20
Rx+: DB Overhead @50/35
Comp: DB Overhead @70/50