0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-29:00 Put away barbells and plates
29:00-36:00 Explanation of WOD, a little extra time here to talk about key points of T2B and the things we have worked on in Skill work the past couple of weeks
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 Infant Squats
—then—
2 Rounds
10 Squat Jumps to Plate
20 Plate Russian Twists (10 each way)
MANAGEMENT/FOCUS:
Good full body mobility then getting the legs and core primed for the back squats
We did the Squat Jumps to Plate on 4/27…squat to full depth, jump out of the squat onto the plate
Specific Warm-up
3 Rounds
Round 1: 8 Back Squats @empty barbell
Round 2: 6 Back Squats @40%
Round 3: 4 Back Squats @50%
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 4x6 @60-65%
FOCUS:
Higher volume week on legs last week so just a small level de load with these percentages, but this can also help improve power with the speed you should be able to move the weight coming up
Be controlled on the way down, good depth, really focus on your speed coming back up, try to push that weight through the ceiling
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2:30 minutes for 10 minutes
NO BARBELL OPTION:
Single DB Box Step-ups 4x6 (3 each leg)
Reps decreased, increase the weight, do a set every 2:30
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
40yd Shuttle
3 Toes to Bar
40yd Shuttle
6 Toes to Bar
40yd Shuttle
9 Toes to Bar
MANAGEMENT:
Easy pace on first shuttle, moderate pace on the second, hard pace on the third
Work on your rhythm on the T2B, these can also be the elevating T2B we have done as skill work for a couple of weeks now
Do the shuttle and T2B back to back, then rest as needed before next warm-up set
WOD
AMRAP 12
100yd Shuttle Run
5 Toes to Bar
*add 5 Toes to Bar each round
SCORE: Numbered Rounds + Reps (run is 1 rep per 10yds, if you finish the round of 20 Toes to Bar and the Shuttle the score would be 20 + 10)
GOAL: through the round of 25
PACE: Calculated…stringing Toes to Bar together will be the limiting factor
FOCUS/STRATEGY:
Shuttle: steady pace, should be more than a jog
Toes to Bar: we have slowly built the reps up over the past few weeks, today is a good test to see how you are progressing…try to keep doing sets of 5s as the reps increase, focus on pulling down with your arms while your toes are coming up to the bar
SHUTTLE MODIFICATIONS:
If you have enough Sleds this would be a good time to use them, I would say light for 40yds (20yds out and back) or heavy for 20yds (10yds out and back)…should be around 30-40 seconds max each time
If you would rather this be a 100m Run outside you can change that, just know we have 400m runs on Friday so I would prefer you keep the shuttle
BEGINNER: Lying Leg Raises
SCALED: Elevating Toes to Bar or Hanging Straight Leg Raises
Rx+: Start at 6 reps and add 6 each time
Comp: Start at 10 reps and add 10 each time