0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD, WOD Prep and make sure they understand the format
16:00-18:00 Transition to WOD Prep
18:00-24:00 WOD Prep
24:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
30 seconds Lying Knees side to side
5 each way Iron Crosses
20-30 seconds each side Lying Glute Stretch
5 each way Thread the Needle
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Groin Stretch
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Goblet Squats
MANAGEMENT:
Good full body warm-up then some DB movements to get the blood flowing and the heart rate elevated
WOD Prep
Alt. EMOM 6
M1: 45 second Row @easy to moderate pace (leaves 15 seconds of transition)
M2: 4 Clean & Jerks
M3: 5 Elevating Toes to Bar
MANAGMENT:
Good opportunity to help members with their Clean & Jerks and Toes to Bar technique
The Elevating Toes to Bar Drill is great for a warm-up and also to help people get the rhythm when trying to get their first rep or to start to string them together
Start with a light weight on Clean & Jerks and add weight for round two to a little below their WOD weight
Three people can share one rower if needed with this format, start people on different stations and rotate through
WOD
Partner Alt. AMRAP 5 for 30 minutes
AMRAP 1: Row Calories
AMRAP 2: 10 Clean & Jerks @135/95 + 10 Toes to Bar
2 SCORES: Total Calories, Total Reps (one round = 20 reps)
GOAL: Breath, move, enjoy fitnessing with your friends
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
CLARIFICATION:
It is 5 minutes of Max Calorie Row, then AMRAP 5 of Clean & Jerks/T2B, continue alternating back and forth for 30 minutes (3 sets of each)
This allows two teams to share one Rower, start on different AMRAPs and switch back and forth
FOCUS/STRATEGY:
Split time on the rower as needed and split reps as needed on the AMRAP
Pick up where you left off on the Clean & Jerk/T2B AMRAP
Row: Recommend going time based on your switches, you could switch every 45 seconds which means whoever goes first will do 3 times on the Rower in the first round…if you switch who goes first in the second round and then back to who went first in the first round then it would be one person (who went first in round 1) that would row 8 times and the other person would row 7 times…this might sound complicated, but think it through and you will be fine 😁
Clean & Jerks: I would do singles back and forth…chest up, hip pop and drop and go right into the Jerk
Toes to Bar: I would do 5/5…focus on your rhythm and pulling down with your arms when your feet are coming up to the bar
NO BARBELL OPTION:
20 Single DB Hang Clean & Jerks
BEGINNER: No Barbell Option, Lying Leg Raises
SCALED: 115/80, Hanging Straight Leg Raises
Rx+: 165/115
Comp: 185/125