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, good reminders on transition into the squat on the squat clean and set up for HSPU
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
5 Scorpions each way
10yd Walking Lunge and Reach Overhead
10yd Inchworms
—then—
2 Rounds
10 Empty Barbell Back Squats
20 Plate Russian Twists (10 each way)
MANAGEMENT/FOCUS:
Getting barbells out for the second part of this will speed up the transition into the Specific Warm-up
Great time to focus on depth and technique on Back Squats
Specific Warm-up
3 Rounds
Round 1: 3 Back Squats @40% + 6 Squat Jump to Plate
Round 2: 2 Back Squats @50% + 4 Squat Jump to Plate
Round 3: 1 Back Squat @65% + 2 Squat Jump to Plate
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: 5 sets, 3 Back Squats @70-75% + 6 Squat Jump to Plate @45# Plate
FOCUS:
I look for unique ways to increase time under tension when focusing on improving strength endurance, you can do high rep like 12s and 10s, which I will do on occasion, but those high rep ranges can be difficult to achieve in class and can cause a lot of soreness for those who are new or not yet consistent with strength training…even for those who have been doing strength training for a long time, it can wreck the legs
The 3 back squats are on the lighter side for this rep range, but still at a beneficial percentage for strength increase, the Squat Jump to plate increases the time under tension, this will help for the squats in Murph…do the back squats and immediately go into the Squat Jumps
For the back squats, controlled on the way down, max speed on the way up on every rep…this along with the Squat Jumps can also help with power improvement
Squat Jump to Plate: (VIDEO), good full depth squat, jump to full hip extension and land with both feet on the plate, feet jump out and drop right into the next squat, to get the maximum benefit from these you need to do them all continuously
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
NO BARBELL OPTION:
Single DB Box Step-ups 5x10 (5 each leg)
Reps decreased, increase the weight, do a set every 3 minutes
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: 4 Squat Cleans @light weight + 4 Handstand Push-ups
Round 2: 3 Squat Cleans @moderate weight + 3 Handstand Push-ups
Round 3: 2 Squat Cleans @just below WOD weight + 2 Handstand Push-ups
MANAGEMENT:
Recommend doing a warm-up set every 2:00
This is a great time to help members more specifically on their technique Squat Cleans and Handstand Push-ups
Handstand Push-up Set Up: VIDEO
WOD
AMRAP 8
4 Squat Cleans @135/95
4 Handstand Push-ups
SCORE: Rounds + Reps
GOAL: 6-8 Rounds
PACE: Zero to 💯 real quick…easy to come out too hot with low reps
FOCUS/STRATEGY:
Squat Cleans: steady singles…chest up when bringing the barbell off the ground, good hip pop and drop under the bar, fire the elbows through, make sure you stand all the way up before lowering the bar for the next rep
Handstand Push-ups: we will mix these in during this cycle as another way to improve push-ups for Murph, the rep ranges will remain on the lower end like this in effort to stay unbroken…make sure you have a good tripod set up, time up your kick and press for efficiency
LOGISTICS:
I would line all the barbells up in rows away from the HSPU wall to help with smooth transitions to their barbells
NO BARBELL/GYMNASTIC OPTION:
KB Taters (VIDEO), or you can separate the movement into 4 swings then 4 goblet squats
8 Push-ups (we have Push-ups on Friday, but this should be enough time in between) or 4 Double DB Push Press (make sure the weight is challenging)
BEGINNER: 75/55 or No Barbell Option
SCALED: 115/80
Rx+: 155/105, Deficit HSPU @4/2”
Comp: 185/125, Strict HSPU