0:00-10:00 General Warm-up

10:00-12:00 Explanation of WOD Prep

12:00-18:00 WOD Prep

18:00-25:00 Explanation of WOD, make sure they understand the format

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Wall Scap Slides

5 Thread the Needle with each

20-30 seconds Child’s Pose

3-5 Iron Crosses each way

10yd Walking Straight Leg Marches

10yd Walking Quad Stretch

15 second Bar Hang from Rig

—then—

2 Rounds

10 Push-ups

10 Air Squats

10 Empty Barbell Bent Over Rows

MANAGEMENT:

• Really make sure the shoulders are nice and warm

WOD Prep

3 Rounds

2 Wall Walks

4 Hang Squat Cleans (build to WOD weight)

20 second KB Hold in each hand

WOD

Partner For Time

20 Wall Walks

20 Hang Squat Cleans @95/65

16 Wall Walks

16 Hang Squat Cleans @115/80

12 Wall Walks

12 Hang Squat Cleans @135/95

8 Wall Walks

8 Hang Squat Cleans @155/105

4 Wall Walks

4 Hang Squat Cleans @165/115

*AFTER EACH ROUND: 200m Double KB Farmer’s Carry @53/35

SCORE: Time

GOAL: Enjoy fitnessing with your friend 😁

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

EXECUTION:

• Complete the 20 Wall Walks and the 20 Hang Squat Cleans then do the 200m Carry, Complete the 16 Wall Walks and the 16 Hang Squat Cleans then do the 200m Carry…etc. To clarify, the workout ends with the 200m Carry

FOCUS/STRATEGY:

• Split reps as needed on Wall Walks and Hang Squat Cleans, switch when needed on the KB Carry, you can walk with your partner if you want

• Wall Walks: I would only do 2 reps or singles especially if you have the space to lay next to each other, it is 30 Wall Walks per person so the shoulders will go quickly if you do too many reps in a row out of the gate

• Hang Squat Cleans: Stand all the way then down to your knee to begin the reps, good hip extension and pull yourself under the barbell firing your elbows through, make sure you stand all the way up before brining the barbell down for the next rep…I would recommend 4s or 5s on the Round of 20, 2s or 4s on the Round of 16, 2s or 3s on the Round of 12, 2s on the Round of 8, Singles if needed on the Round of 4

• Carry: You could alternate every 50 or 100m, but with it being double your grip will fatigue especially with the combo of the Hang Squat cleans. I would just walk with each other and switch when needed. If it is a mixed pair or partners that have different weights, then I would do the 50m probably…you can also use DBs if needed because of class size

WEATHER CONSIDERATION:

• If you do not have the ability to go outside then you could do a 200yd carry inside with 10yd zones

• If you do not have the space for that then you could have them accumulate a 2 minute bar hang after each round of Wall Walks and Hang Squat Cleans, one person holding, one resting, 2 minutes total, most likely alternating every 30 seconds

BEGINNER: Inchworms in place, Single DB Hang Squat Cleans, Single KB Carry

SCALED: 45 degree wall walk, 75/55, 95/65, 115/80, 135/95, 155/105, 35/26

Rx+: 115/80, 135/95, 155/105, 165/115, 185/125, 62/44

COMP: 135/95, 155/105, 185/125, 205/145, 225/155, 88/62