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 (the faster your time, the more rest you will have after)
27:00-29:00 Recovery from Cardio, get out boxes and Med Balls
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
2 Rounds
10/10 Leg Swings (front to back/side to side)
10yd Walking Heel Sweeps
10yd Walking Lunge and Reach Overhead
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Alternating Groin Stretch
10yd Straight Leg Marches
10yd Inchworms
—then—
2 Rounds
20 Line Hops
10 Air Squats
MANAGEMENT:
Big focus on making sure the hamstrings and calves are loose and primed for the Post-test
Specific Warm-up
2 Rounds
10 Russian KB Swings
100m Run
MANAGEMENT:
Round 1 the Run should be easy to moderate pace, Round 2 it should be moderate to hard pace
Recommend doing a round every 2:00
Cardio is Hardio
1 mile Run Post-test
SCORE: Time
FOCUS:
Beat those times from 4/24!!
WEATHER CONSIDERATIONS:
With this being the Post-test we gotta get it in, so unless weather is really terrible, make it happen
If it is just not possible then you could do some 300yd shuttle repeats…maybe every 3 minutes for 12 minutes
and then encourage people to get the mile done on their own time, before or after class on another day or during open gym times
WOD Prep
3 Rounds
6 MB Box Step-overs
12 MB Russian Twists
MANAGEMENT:
Slow and steady
Recommend doing a warm-up round every 2 minutes
WOD
AMRAP 12
12 MB Box Step-overs @20/14
24 MB Russian Twists @20/14
SCORE: Rounds + Reps
GOAL: 8-10 Rounds
PACE: Steady Eddy or Betty…neither movement is overly taxing which should allow you to maintain pace
FOCUS/STRATEGY:
If you truly push the mile hard then you will appreciate the breath and move WOD for today, it is a way to still get some good work in after hard effort cardio
MB Box Step-overs: hold the MB wherever you want, just don’t rest it on your leg as you step up and over…make sure both feet get on top of the box, pivot off the other side, you do not have to stand all the way up on top of the box
MB Russian Twists: feet off the ground, helps to cross your feet, make sure you get a full rotation so that your torso faces the way you are going, tap the ball on the ground, 24 total, 12 each way, biceps and core will start to feel it in the later rounds
BEGINNER: no weight on the step-overs, 10# Ball or plate
SCALED: 14/10, lower box height if needed
Rx+: 30/20