0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Cardio is Hardio
17:00-29:00 Cardio is Hardio
29:00-31:00 Recover
31:00-37:00 Explanation of WOD Prep and WOD
37:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
10 Glute Bridges
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
10yd Walking Straight Leg Marches
10yd Walking Pigeon (ankle on opposite knee)
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Lunges
10 Overhead Band Pull Aparts
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Cardio
Specific Warm-up
Alt. EMOM 4
M1: 100m Run
M2: 30 seconds Ski
MANAGEMENT/FOCUS:
Easy to moderate pace in Round 1, moderate to hard pace in Round 2
do 20 seconds if you need multiple to share the machine within the minute
Replace the Ski if you are doing a different movement mentioned below or Round 1 with Ski and Round 2 with the other movement
Cardio is Hardio
Alt. Every 3 minutes for 12 minutes
#1: 400m Run
#2: 25/20 Calorie Ski
FOCUS:
Bike and Row last week, Row and Ski this week…working on improving for the “3 Amigos” Post-test
Goal is to complete both in 3:30-4:00 each round
WEATHER CONSIDERATIONS:
I would keep the Run, transition to 300yd shuttle run inside if needed
EQUIPMENT CONSIDERATIONS:
This should allow 4 people to share a Ski, this would mean two people would need to get the calories done within the 3 minutes, cut down to 20/16 if needed so that each person could finish under 1:30…so you would start 2 people on the Run and 2 on the Ski, switch at every 3 minutes
If needed replace the Ski with Sled or Heavy Object Carry…you could also do both…it’s 2 Rounds so Round 1 you could Ski and Round 2 you could do the Sled or Heavy Carry…this could allow 8 people to share one Ski…I would do 50m for each the Sled or Carry
WOD Prep
3 Rounds
5-7 Toes to Bar
4-6 Burpee to Target
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement, recommend doing a round every 2:00
WOD
“Pet Cemetary”
AMRAP 9
9 Toes to Bar
9 Burpee to Target
SCORE: Rounds + Reps
GOAL: 7-8 Rounds
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Another Halloween themed name, take it out if you want
Toes to Bar: we built the reps all the way to almost 20 over the last cycle and the start of this one, then we did ascending reps, today we test a moderate rep range with some elevated heart rate…stay unbroken as long as you can, if not then try to complete them in no more than two sets throughout
Burpee to Target: supposed to be 6” above your reach, do the best you can to have everyone at this standard, breath and move at a steady pace
MURPH MENTALITY: (scaled option)
If someone can do T2B, but only a couple at a time you can change the reps to 3 if this will help them do T2B for the duration of the workout
BEGINNER: Lying Leg Raises, Half Burpee to Target
SCALED: Hanging Straight Leg Raises or V-ups
Rx+: T2B must remain unbroken
Comp: EMOM 9, must complete both movements in the minute