0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-27:00 Cardio is Hardio
27:00-29:00 Recovery from Cardio, get out boxes and KBs
29:00-34:00 Explanation of WOD and WOD Prep
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
10/10 Leg Swings (front to back/side to side)
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds Standing Groin Stretch
10yd Samson Stretch
10yd Alternating Inverted Toe Touches
—then—
2 Rounds
20 Mountain Climbers
10 Air Squats
MANAGEMENT:
Good full body warm-up then a couple movements to get the body temp and heart rate up before the Cardio
Specific Warm-up
3 Rounds
30 seconds Bike
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
MANAGEMENT:
Bike: Round 1 is easy pace, Round 2 is moderate, Round 3 is hard pace
If sharing a Bike start people on different movements then rotate back and forth
Cardio is Hardio
3 Rounds of Bike Intervals (12 minutes)
Partner 1: 35 seconds Easy Pace/10 seconds Hard Pace x 2 Rounds (1:30)
30 seconds Transition
Partner 2: 35 seconds Easy Pace/10 seconds Hard Pace x 2 Rounds (1:30)
30 seconds Transition
SCORE: Total Calories
EXECUTION:
These intervals might sound confusing, but if you think it through it really isn’t, write down the intervals on a white board if needed
Even is you have enough bikes I would still share, it helps people to not think they are just standing around since there would be another person on the Bike
If one person is using a Bike then set the clock for 3 intervals of 1:30 of work and 2:30 of rest counting up…within the interval you would say 3,2,1 go and they do easy pace until the :35 mark, say go they do hard pace until the :45 mark, say easy pace they do easy pace until the 1:20 mark, say go they do hard pace until the 1:30, then say rest
If two people are sharing a Bike then set the clock for 6 intervals of 1:30 work and 30 seconds rest counting up…within the interval you would say 3,2,1 go and they do easy pace until the :35 mark, say go they do hard pace until the :45 mark, say easy pace they do easy pace until the 1:20 mark, say go they do hard pace until the 1:30, then say rest and switch
FOCUS:
Make sure arms a legs are moving on the Easy pace, just a slow steady pace
Hard pace you need to send it, all out, max effort
EQUIPMENT CONSIDERATIONS:
This allows two people to share a Bike
Ski would be the next best option
Row would be the last since we did it Monday and it might have to be used tomorrow if the weather is bad
WOD Prep
3 Rounds
Round 1: 6 KB Upright Rows + 6 Box Jumps + 20yd KB Carry
Round 2: 4 KB Upright Rows + 4 Box Jumps + 20yd KB Carry
Round 3: 2 KB Upright Rows + 2 Box Jumps + 20yd KB Carry
MANAGEMENT:
Build in weight on the KB each round to your WOD weight
Recommend doing a warm-up round every 2 minutes
WOD
For Time
30 KB Upright Rows @53/35
30 Box Jumps @24/20”
100m KB Carry @53/35
20 KB Upright Rows @53/35
20 Box Jumps @24/20”
100m KB Carry @53/35
10 KB Upright Rows @53/35
10 Box Jumps @24/20”
100m KB Carry @53/35
SCORE: Time
GOAL: 10:00-12:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
KB Upright Rows: try to stay unbroken throughout…all arms, no help from legs, both hands on the KB, pull up with elbows high until handle of the KB gets to clavicle area
Box Jumps: slow and steady pace…jump, land softly, stand, step down, repeat
Carry: hold the KB anywhere you want, brisk walking pace
BEGINNER: 26/18, 16/12”…find a height to jump on even if that is stacking rubber bumper plates, step-ups will not help you get Box Jumps, jumping will
SCALED: 35/26, 20/16”
Rx+: 70/53
Comp: 70/53, 30/24”