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 DBs
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 Scissor Kicks
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: Bike 30 seconds easy/15 seconds hard x 2 rounds (1:30)
30 seconds Transition
Partner 2: Bike 30 seconds easy/15 seconds hard x 2 rounds (1:30)
30 seconds Transition
SCORE: Total Calories
FOCUS:
We did 35 easy, 10 hard on 5/14, little bit shorter on the easy and a little bit longer on the max pace, empty it out, you get a good amount of rest
EQUIPMENT CONSIDERATIONS:
This allows 2 people to share a bike, machine of your choice if needed
WOD Prep
3 Rounds
Round 1: 4 Toes to Bar + 4 Alt. DB Snatch + 100m Run
Round 2: 6 Toes to Bar + 6 Alt. DB Snatch + 100m Run
Round 3: 8 Toes to Bar + 8 Alt. DB Snatch + 100m Run
MANAGEMENT:
Build in weight on the DB Snatch with each round
Easy pace run in Round 1, moderate pace in Round 2, hard pace in Round 3
Recommend doing a warm-up round every 2 minutes
WOD
AMRAP 12
12 Toes to Bar
12 Alt. DB Snatch @50/35
200m Run
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Toes to Bar: we have slowly built our way up in reps, try to see how many rounds you can do unbroken then have a plan of 4s or 6s to finish
DB Snatch: stay unbroken, great day to use a bit heavier DB if you can
Run: RPE 7, consistent pace
MURPH MENTALITY:
6 Toes to Bar, 6 Alt. DB Snatch
Good opportunity to go heavier on the DB
BEGINNER: Lying Leg Raises, 25/15
SCALED: Hanging Straight Leg Raises, 35/20
Rx+: 70/50
Comp: unbroken T2B, 70/50