0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates you don’t need
33:00-38:00 Explanation of WOD
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 Iron Crosses each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 Inchworms
5 Infant Squats
10yd High Knees or 20 reps in place
10yd Butt Kicks or 20 reps in place
—then—
2 Rounds
10 Empty Barbell Back Squats
20 Scissor Kicks
MANAGEMENT/FOCUS:
Getting barbells out for the second part of this will speed up the transition into the Specific Warm-up
Specific Warm-up
3 Rounds
Round 1: 3 Tempo Back Squats @40%
Round 2: 3 Pause Back Squats @50%
Round 3: 3 Regular Back Squats @60%
MANAGEMENT/FOCUS:
Recommend doing a warm-up set every 2:00, this will be plenty of time for people to share barbells/racks and change weight
Strength
Back Squat Complex: 6 sets, Tempo Back Squat + Pause Back Squat + Back Squat @65% and build
FOCUS:
This was such a fan favorite with Front Squats, let’s run it back with Back Squats 😁
This cycle will have a Focus on Strength Endurance, ending in a 5-rep max
Chest up, elbows pointing back at a 45ish degree angle (don’t let them roll under and point straight down), squeeze your shoulder blades, solid 3 seconds to lower, dead stop pause, full speed back up, controlled on the way down, 3 second pause at the bottom, full speed back up, regular speed down and up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes, this time frame allows people to share barbells/racks
NO BARBELL OPTION:
Single DB Box Step-ups 6x12 (6 each leg)
We will use this option for the full cycle in place of Back Squats, reps will change week to week
Find a box height that puts your leg at about 90 degrees when your foot is on the box, if needed you can put a bumper plate in front of the box to stand on, this “lowers” the box height.
Focus on driving only off of your foot that is on the box, stay tall, do all 6 on one leg then the other
WOD Prep
3 Rounds
Round 1: 5 Hang Power Cleans @light weight + 30 second easy pace Bike
Round 2: 4 Hang Power Cleans @moderate weight + 20 second moderate pace Bike
Round 3: 4 Hang Power Cleans @just below WOD weight + 10 second hard pace Bike
MANAGEMENT:
This is a great time to help members more specifically on their technique with stringing Hang Power Cleans together
WOD
AMRAP 10
Reps: Men: 5,10,15,20, etc…/Women: 4,8,12,16, etc…
Hang Power Cleans @115/85
Calorie Bike
SCORE: Numbered Round + Reps (if you complete the Round of 15/12 and get 5 Hang Power Cleans in the next round then your score is 15 (men) or 12 (women) +5)
GOAL: through the round of 20/16
PACE: Calculated…ability to cycle the barbell and pace on the bike will be the deciding factors
FORMAT:
For simplicity, since the woman’s calories are less on the Bike, it is best to match the Hang Power Clean reps to those
Because the Hang Power Cleans start lower and make smaller jumps the weight has been put at 85 instead of 80 and this allows them to just put a 25# plate on each side
FOCUS/STRATEGY:
Hang Power Cleans: remember you must stand all the way when picking the barbell off the ground before lowering to anywhere above your knee to begin the Hang Power Clean…good hip pop and drop, fire the elbows through, stand to full hip extension before lowering for the next rep…goal is to at least string together 5 reps at a time throughout
Bike: RPE of 8, hard but controlled…it is easy to come out way too hot in an ascending rep format, stay calm in the first few rounds to settle in
EQUIPMENT CONSIDERATIONS:
This format makes it pretty tough to share equipment so I would have Ski or Row available as needed, same calories listed
LOGISTICS:
I would line all Bikes (and any other machines needed) lined up on one side of the gym and the barbells aligned in rows…this just makes transitions easier and more fluid
NO BARBELL OPTION:
Heavy Russian KB Swings
BEGINNER: 75/55 or No Barbell Option
SCALED: 95/65
Rx+: 135/95
Comp: 165/115