0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-30:00 Put away barbells
30:00-35:00 Explanation of WOD Prep and WOD
35:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
Mobility:
10 Wall Scap Slides
Flexibility:
20-30 seconds each side Straight Shoulder/Bicep Stretch on Rig
5 reps of 5 seconds each Reach tall overhead (you can move side to side if you want) then down and touch the toes
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds PVC Lat Stretch
Movement:
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
Specific Warm-up Prep:
3 Rounds
5 Muscle Snatch @PVC or very light weight
5 Overhead Squats
MANAGEMENT/FOCUS:
The movements in the second section will make the transition easier to the Specific Warm-up, good time to help members with their bar path, Muscle Snatch is a great drill for that, act like their is a wall in front of you, get a good pull and punch overhead
Specific Warm-up
Round 1: 4 Power or Squat Snatch @40%
Round 2: 3 Power or Squat Snatch @50%
Round 3: 2 Power or Squat Snatch @60%
Round 4: 1 Power or Squat Snatch @70%
MANAGEMENT/FOCUS:
Do a set every 1:30, try to get around to each member during this 6 minutes to help them more specifically
Strength
Snatch 1-rep Max
*your choice of Power or Squat
FOCUS:
We have done a good amount of technique work and repetition work over this cycle, time to see what you can do, let’s go!
OPEN TIME OPTION:
12 minutes, between the Specific Warm-up time and this time, that is 18 minutes to get to your max
CONTROLLED TIME OPTION:
I would use the first 4 minutes to continue to warm-up then do a max attempt every 2 minutes for the remaining 8 minutes
NO BARBELL OPTION:
Single DB Strict Press 6x2 each arm, Single DB Bent Over Rows 6x2 each arm
Do both movements every 2:00, reps decreased from last week so try to increase the weight a bit today
WOD Prep
Alt. EMOM 6
M1: 5 Burpee to Target
M2: 5 Pull-ups
MANAGEMENT/FOCUS:
Good time to help people pick their bar height for the Burpee to Target and help them with their rhythm on pull-ups
WOD
AMRAP 10
10,9,8,7,6,5,4,3,2,1 repeating
Burpee to Target
Pull-ups
SCORE: Reps (if you make it through 1 on both movements that is 110 total reps)
GOAL: through 1 on both movements
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
On 10/9, 10 to 1 for time of Burpee to Target and Pull-ups…I was going to do GI Jane which is 150 Burpee Pull-ups as a test this week, but with the “3 Amigos” and Veterans’ Day WOD, it was just too much…I’m sure people will be so disappointed😂…so very similar to what we did in week 1, except if you make it down through 1 you get to start back at 10…you’re welcome
Burpee to Target: the target is supposed to be 6 inches above your reach, do the best you can to find a spot for everyone to get close to that
Pull-ups: go for big sets, see how long you can stay unbroken
BEGINNER: Ring Rows
SCALED: Banded Pull-ups
Rx+: Chest to Bar
Comp: Burpee to target remains 10 to 1…Bar or Ring Muscle-ups will go 5,5,4,4,3,3,2,2,1,1