0:00-12:00 General Warm-up
12:00-15:00 Explanation of WOD Prep
15:00-20:00 WOD Prep
20:00-25:00 Explanation of WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side On All Fours Wrist/Forearm Mobility
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Plank Up Downs
10 Walking Lunges
MANAGEMENT:
Great time to go over the key points of the clean
WOD Prep
4 Rounds
Round 1: 4 Power Cleans @light weight + 10 Push-ups
Round 2: 3 Power Cleans @moderate weight + 30 seconds easy pace Bike
Round 3: 2 Power Cleans @heavyish weight + 10 Push-ups
Round 4: 1 Power Clean @heavy weight + 30 seconds moderate to hard pace Bike
WOD
Partner AMRAP 30
10 Power Cleans @135/95, 155/105, 165/115, 185/125, 205/145, 225/155
20 Push-ups each
40/34/28 Calorie Bike (male/mixed/female)
*weight on power cleans increases every 5 minutes
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Power Cleans: these are singles back and forth all the way, make sure you have easy plate changes, chest up, controlled off the ground, hip pop and drop under the weight
Push-ups: chest to deck, full lockout, quality reps, 5s back and forth to maintain consistency throughout
BIke: each person should bike twice each round, quick transitions
LOGISTICS:
Line all the Bikes up on one side of the gym
Line the barbells up in rows
Do the Push-ups next to your barbell
EQUIPMENT CONSIDERATIONS:
Two teams can share one Bike, have one team start on the Bike and go backwards
If needed then make Row an option
NO BARBELL OPTION:
40 KB Sumo Deadlift High Pulls, Rx would be 53/35
BEGINNER: No Barbell Option, knees or hands elevated push-ups
SCALED: 95/65, 115/80, 135/95, 155/105, 165/115, 185/125…knees or hands elevated push-ups
Rx+: 155/105, 165/115, 185/125, 205/145, 225/155, 250/175
Comp: 165/115, 185/125, 205/145, 225/155, 250/175, 275/185