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 not needed for the WOD
33:00-38:00 Explanation of WOD
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 Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Iron Crosses
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 Empty Barbell Back Squats
20 Mountain Climbers
MANAGEMENT/FOCUS:
Good full body mobility then getting the legs and core primed for the back squats
Specific Warm-up
3 Rounds
Round 1: 8 Back Squats @40% + 5 Squat Jumps
Round 2: 6 Back Squats @50% + 4 Squat Jumps
Round 3: 4 Back Squats @60% + 3 Squat Jumps
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: 6 sets
5,3,1 @65,70,75%
5,3,1 @80,85,90%
FOCUS:
We have done 6 reps and above in all previous weeks, this week we will go heavier and lower rep to prepare for the 5-rep max next week
The first round of 5,3,1 will be moderate to heavyish and will help prime the legs for the heavy 5,3,1 in the next round
Really focus on keeping your chest up, your elbows pointing at the ground behind you, very good depth, controlled on the way down and max effort speed on the way back up with every rep
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 minutes for 15 minutes
NO BARBELL OPTION:
Single DB Box Step-ups 6x4 (2 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
4 Rounds:
Complex: 3 Power Cleans + 3 Shoulder to Overhead
MANAGEMENT:
Build towards WOD weight, recommend doing a set every 1:30
WOD
For Time
30 Power Cleans @135/95
30 Shoulder to Overhead @135/95
SCORE: Time
GOAL: 6:00-8:00
PACE: Push and Pray: send it and see what happens
FOCUS/STRATEGY:
Power Cleans: steady singles is usually the best strategy here, but you can do sets of touch n’ go if that works better for you mentally, 3s/5s/6s would be best if doing that…chest up, hips below shoulders and above knees, keep everything dialed in when doing the touch n’ go, it’s easy to straight leg it and your back will not be your friend 😁
Shoulder to Overhead: 3s/5s/6s/10s…find a strategy early that will consistently allow you to string reps together with short rest…push your knees out in the dip, whole foot should be in contact with the floor during the dip, push press or push jerk are the most efficient, make sure the barbell makes contact with your shoulder before dipping for the next rep, taking a slight breathe when the barbell is overhead can help manage your breathing and heart rate
NO BARBELL OPTION:
60 Russian KB Swings
60 Single DB Shoulder to Overhead (30 each arm)
BEGINNER: 75/55 or No Barbell Option (lower to 40 reps if very new to training)
SCALED: 115/80
Rx+: 155/105 (only if you can hit the pace goal)
Comp: 185/125 (only if you can hit the pace goal)