0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD and WOD Prep
16:00-18:00 Transition to WOD Prep
18:00-24:00 WOD Prep
24:00-26:00 Transition to WOD
26:00-55:00 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)
5 reps of 5 second hold each Up Dog to Child’s Pose
20-30 seconds each side Pigeon Stretch
20-30 seconds Seated Groin Stretch
10yd Inchworms
10yd Heel Scoops
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Air Squats
10 Sit-ups
MANAGEMENT/FOCUS:
Good full body warm-up then some pushing, pulling and squatting to roll into the Specific Warm-up
WOD Prep
3 Rounds
30 seconds Cardio
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
MANAGEMENT/FOCUS:
Use your machine 1 choice in round 1, machine 2 choice in round 2, run in round 3…unless you need to share equipment then pick different things and make sure you get to all of them in the three rounds
WOD
Alt. EMOM 30
M1: 45 seconds Machine of your chocie #1
M2: 45 seconds Machine of your chocie #2
M3: 45 seconds Carry of your choice
M4: 45 seconds Run
M5: Rest
SCORE: for quality
GOAL: Breath and move
PACE: Steady Eddy or Betty
EXECUTION:
If you need to share machines/equipment then start people at different stations and rotate through the 4 stations, everyone will be on rest at the same time
WEATHER CONSIDERATIONS:
move the run inside if needed, mark of 10-20yd zones
FOCUS/STRATEGY:
This is long, slow cardio…the goal is to breath and move at a consistent pace
Machines: RPE 6, steady breath and move pace
Carry: sandbags, KBs, DBs, etc…you could also do tire flips here…should be moderate so that you can keep moving for the entire 45 seconds without setting anything down
Run: RPE 6, steady breath and move pace
LOGISTICS:
I would get all machines out before class, separate them on different walls or areas so that it is organized and it will make transitions easier