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 Strength
31:00-33:00 Put away any extra plates you don’t need
33:00-38:00 Explanation of WOD and WOD Prep with good reminders for dropping on heavier cleans
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Banded Pass Throughs
10 Banded Around the Worlds
10 Banded Pull Aparts
20-30 seconds each side Banded Lat Stretch
10yd Walking Hip Openers
10yd Walking Lunge and Rotate Arm to Ceiling (whatever leg is up front that arm rotates to the ceiling)
20-30 seconds each side Calf Stretch on Rig
—then—
2 Rounds
10 Empty Barbell Front Squats
10 Sit-ups
MANAGEMENT:
Really need to make sure the hips, legs and core are ready to go today for Front Squat Complex
Specific Warm-up
4 Rounds
Round 1: 2 Tempo Front Squats @40%
Round 2: 2 Pause Front Squats @50%
Round 3: 2 Regular Front Squats @60%
Round 4: The complex: 1 Tempo + 1 Pause + 1 Regular @65%
MANAGEMENT:
Recommend doing a warm-up set every 1:30, the rest will be short with the plate changes, but it will help get the body temp and heart rate elevated
You can run through this briefly, but then always just keep reminding them as the clock is running what is next…it’s not that difficult to manage if you think through it and take control
If people are sharing a barbell and rack then it will basically be you go, I go throughout this warm-up
Strength
Front Squat Complex: 6 sets
Tempo + Pause + Regular @70% and build
FOCUS:
This week we go to a 3-rep complex, next week will be 3 regular front squats
Chest up, upper arm parallel to the ground, solid 3 seconds to lower, dead stop pause, full speed back up, controlled on the way down, 3 second pause at the bottom, full speed back up, regular speed down and up
You will have plenty of time within the 2:30 for multiple people to go, change plates and for rest
After their last set they can begin putting any plates away that they don’t need
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes complete a set
NO BARBELL OPTION:
KB Goblet Squats 6x6
Reps decreased from last week, try to increase weight
WOD Prep
4 Rounds
Round 1: 5 Power Cleans @light weight + 10yd DB Drag Bear Crawl
Round 2: 4 Power Cleans @moderate weight + 10yd DB Drag Bear Crawl
Round 3: 3 Power Cleans @moderate to heavy weight
Round 4: 2 Power Cleans @just below WOD weight
MANAGEMENT:
This is a great time to help members more specifically with their clean technique
Recommend doing a set every 1:30, their bodies should be nice and loose from the Front Squat Complex so the transition to this should be able to be a quick one
WOD
AMRAP 9
5 Power Cleans @165/115
10yd DB Drag Bear Crawl @50/35
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Grindin’ All My Life, shorter time frame, but it will be a steady grind, everything will feel like a full body movement
FOCUS/STRATEGY:
Power Clean: last week we had 155/105 for 6 reps, this week we go a bit heavier and rep lower each round…chest up, hip pop and drop, the heavier the weight the more you need to focus on getting under the weight with fast elbows…this should be a heavyish weight to get the stimulus, if you can do them all quickly unbroken you are missing the point
DB Drag Bear Crawl: keep your back flat, crawl over the DB, grab with one hand and pull up in front of you, stay under control, don’t slam the DB down, going forwards 5yds then turn around and go forwards back 5yds
NO BARBELL OPTION:
10 Russian KB Swings
LOGISTICS
Try to set it up so everyone has their lane for the Bear Crawl, the 5yd zones can help “cut the gym in half” so more people can have a lane
ALTERNATE MOVEMENT OPTIONS:
I would recommend keeping the DB Drag Bear Crawl, movements like this are great for mixing up training and for full body stability and strength, but if you don’t want to do this movement and/or you want to utilize some equipment that doesn’t get used a lot, here is what I would recommend…
20yd Heavy object carry (sandbags, D-Balls, KBs, etc) or…
20yd Sled Push or…
5 Tire Flips (these can be individual or with a partner depending on how many you have and the weight)
BEGINNER: 95/65 or No Barbell Option, Regular Bear Crawls
SCALED: 135/95, 35/20
Rx+: 185/125, 70/50
Comp: 225/155, 10yd Handstand Walk