0:00-10:00 General Warm-up

10:00-12:00 Explanation of Specific Warm-up

12:00-16:00 Specific Warm-up

16:00-26:00 Accessory Work

26:00-27:00 Put away DBs/KBs, get out barbells

27:00-33:00 Explanation of WOD Prep and WOD, focus on key points of the format and Power Cleans

33:00-34:00 Transition to WOD Prep

34:00-40:00 WOD Prep

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds Child’s Pose

3-5 each way Scorpions

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds Standing Toe Touch

20-30 seconds each side Standing Quad Stretch

—then—

2 Rounds

10 Single Reverse Lunges

10 Single DB Bent Over Rows (5 each arm)

MANAGEMENT:

• The main focus is getting the legs ready for these Bulgarian Squats, great movement, but challenging and make people sore, make sure they are loose

Specific Warm-up

3 Rounds

4 Bulgarian Squats (2 each leg)

20 second Front Plank

*build to starting weight on Bulgarian Squats

MANAGEMENT:

• If you need to share DBs/KBs then have people partner and alternate the squats and planks

Accessory Work

Double DB Bulgarian Squats 5x10 (5 each leg)

FOCUS:

• A lot of times we do Accessory Work on upper body, core or Oly lifts…this week we have a good opportunity to do some lower body single leg work

• The weight does not have to be super heavy to be beneficial

• Be far enough away from the box/bench that your front leg is at 90 degrees when doing reps…too close to the box/bench and your knee goes over your toe, to far away and your knee is behind your toe which brings in more mobility than needed for this movement

• Focus on driving through your front heel when standing…if you do these right your butt should be sore more than your quads

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Every 2 minutes for 10 minutes complete a set

MANAGEMENT:

• This can also be done with KBs and you can go to single DB/KB in the front rack or the opposite hand of the leg up front if needed because of class size

• Two people can use the same box/bench at the same time

WOD Prep

6 Power Cleans @light to moderate weight

6 Pull-ups

4 Power Cleans @moderate to heavyish weight

4 Chest to Bar Pull-ups

2 Power Cleans @heavy weight

2 Bar Muscle-ups

WOD

Running Clock

0:00-5:00

20 Power Cleans @155/105

30 Pull-ups

5:00-10:00

15 Power Cleans @165/115

25 Chest to Bar

10:00-15:00

10 Power Cleans @185/125

20 Bar Muscle-ups

SCORE: Time for each section…add 1 second for each rep not completed

GOAL: 4:00 or less for each section

PACE: Calculated…muscle burn and skill level will be the limiting factors

EXECUTION:

• Complete the reps, rest for the remainder of the 5 minute section

• I would cut people off at 4:30 so they have some rest, as mentioned in the Score section, add 1 second for each rep not completed

FOCUS/STRATEGY:

• For Rx, you must go straight through, all of the Power Cleans then all of the Pull-ups/Bar MU

• Power Cleans: these weights should be moderate (around 60%), heavyish (around 70%), heavy (around 80%), chest up, hip pop and drop, stand, drop, repeat

• Pull-ups: the goal here as we have been progressing on is the hardest version you can do each section and don’t forget about the “Murph Mentality” option

NO BARBELL/RIG OPTION:

• KB Sumo Deadlift High Pulls @53/35, 70/53, 88/62

• Double DB Curls, choose a challenging weight for each rep scheme

“MURPH MENTALITY” option:

• Break up the reps however you want, this can help people do the weight and/or the movement in smaller rep ranges

• Example: in the round of 20 Power Cleans and 30 Pull-ups, you could do 5 Rounds of 4 Power Cleans and 6 Pull-ups

BEGINNER: No Barbell/Rig Option

SCALED: 115/80, 135/95, 155/105, hardest version of a pull-up you can do each round and/or the “Murph Mentality” option

Rx+: 165/115, 185/125, 205/145

Comp: Chest to Bar, Bar MU, Ring MU, 185/125, 205/145, 225/155