0:00-10:00 General Warm-up

10:00-18:00 Explanation of WOD Prep and WOD

18:00-20:00 Transition to WOD Prep

20:00-28:00 WOD Prep

28:00-31:00 Transition to WOD

31:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

Mobility:

5 reps of 5 seconds each Up Dog to Down Dog

Flexibility:

10 Alt. Heel Scoops (5 each way)

10 Alt. Standing Pigeon (ankle on opposite knee, 5 each way)

20-30 seconds Seated Groin Stretch

10 Seated Hip Openers (5 each way)

20-30 seconds each side Lying Glute Stretch

10 Alt. Straight Leg Marches (5 each way)

Movement:

10yd Inchworms

10yd Broad Jumps

Specific Warm-up Prep:

3 Rounds

5 Barbell Bent Over Rows @empty barbell or very light weight

5 Front Squats

5 Push Press

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for the WOD Prep

WOD Prep

Alt. EMOM 8

M1: 3-5 Clusters

M2: 6-10 Toes to Bar

M3: 6-10 Jumping Box Get Overs

M4: 10 Air Squats

MANAGEMENT/FOCUS:

• Great time to help members more specifically on all movements and make sure they fully understand the format

WOD

“Thank you for your Service”

AMRAP 18

11 Clusters @115/80

11 Toes to Bar

19 Jumping Box Get Overs @24/20”

—Cash-out—

108 Air Squats

SCORE: Total Reps (calories + push-ups + pull-ups)

GOAL: 22:00-24:00

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

BEHIND THE NUMBERS:

• Honor and remember our Veterans, 11/11/1918 (108 years ago) is when World War I ended on the 11th hour of the 11th day of the 11th month, it became known as Armistice Day, then became a recognized National Holiday on June 1st of 1954.

FOCUS/STRATEGY:

• Clusters: Squat Clean into a Thruster…steady singles will be the most efficient…chest up, good hip pop and drop, chase the bar to the bottom, elbows high, big leg drive out of the bottom to get momentum into the barbell for a full lockout overhead

• Toes to Bar: same rep range as last week, good day to test your unbroken reps, focus on pulling down to engage your lats as your toes are coming up to the bar

• Jumping Box Get Overs: both hands on the box, jump both feet on the box then both feet off, you can rebound on each rep or gather and jump

• Air Squats: empty it out when you get to these, keep breathing, keep moving

NO BARBELL OPTION:

• 12 Single DB Hang Cluster, 6 each arm…from the hang, hip pop and drop into a squat then drive the DB overhead to complete the Thruster, switch hands when needed

BEGINNER: 75/55 or No Barbell Option, Lying Leg Raises, Bench Overs

SCALED: 95/65, Hanging Straight Leg Raises/V-ups/Alt. V-ups, 20/16” or Bench Overs

Rx+: 135/95, 24/20”

Comp: 155/105, 24/20” Box Clear Overs