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 Accessory Work
31:00-33:00 Put all benches, DBs and any plates not needed away
33:00-38:00 Explanation of WOD, good reminders on the transition to the Back Squat and Toes to Bar
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
10 PVC Pass Throughs
10 PVC Around the Worlds
20-30 seconds each side PVC Front Rack Stretch
20-30 seconds each side PVC Lat Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Pigeon Stretch (ankle on opposite knee)
10 PVC Overhead Squats
—then—
2 Rounds
10 Empty Barbell Muscle Cleans
10 Empty Barbell Push Press
MANAGEMENT:
Getting the barbells out for the last part will help the transition to the Specific Warm-up
This is a good time to help members with their technique on the muscle cleans
Specific Warm-up
4 Rounds
Round 1: 5 Clean High Pulls @light weight + 10 Push-ups
Round 2: 4 Clean High Pulls @moderate weight + 8 Push-ups
Round 3: 3 Clean High Pulls @moderate to heavy + 6 Push-ups
Round 4: 2 Clean High Pulls @just below starting weight + 4 Push-ups
MANAGEMENT:
Recommend doing a warm-up set every 1:30, it is short rest with the plate changes but this will help get the heart rate and body temp elevated
Accessory Work
Clean High Pulls 6x3
Single Arm DB Bench 6x6 each arm
FOCUS:
Clean High Pulls: this is a great accessory movement for cleans and will help prepare for the Hang Power Cleans in the WOD…if you have a recent Power Clean max then a good starting point is around 70% and build from there…the middle of your feet should be under the bar, chest up, hips below shoulders and above knees, keep you chest up as the barbell comes up to the knee, keep moving the shoulders back to get the barbell to the launch position, should still be a bend in the knees, drive through the floor into good hip extension to get momentum into the barbell, finish with the pull, the barbell should get to around top of stomach height…I would do these as single repetitions instead of touch n’ go
Single Arm DB Bench Press: single arm movements are great accessory work to involve a lot more of the stabilizing muscles around the shoulder…DB in one hand, other hand I usually put on my chest, lower the DB with your elbow below your shoulder, keep your forearm perpendicular to the ground (don’t let it angle out or in), one head of the DB touches your chest, drive back up, 6 on one side, then 6 on the other
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 do both movements
This allows people to share equipment if needed
WOD Prep
Alt. EMOM 6
M1: 3 Hang Power Cleans + 3 Back Squats (build to WOD weight)
M2: 6 Toes to Bar
WOD
6 Rounds For Time
6 Hang Power Cleans @135/95
8 Back Squat
10 Toes to Bar
SCORE: Time
GOAL: 8:00-10:00
PACE: Push and Pray: right on the edge of sending it, this will escalate quickly
FOCUS/STRATEGY:
Hang Power Cleans: this movement should be primed and ready from the accessory work…make sure you stand all the way up before beginning your first rep, anywhere above the knee, hip pop and drop under the bar, stand all the way up before lowering the bar for your next rep, ideally these are done unbroken each round…remember, in a format like this it is easy to do extra reps, if you do all 6 then drop you are doing an extra clean each round to get to the Back Squats, if you are going to break then do 5, drop, pick it up and for your last one then transition to the Back Squat
Back Squats: when transitioning overhead do your shoulders a favor and give with the weight as you drop it on your back, sometimes it helps to have a slightly wider grip for the transition, slow and steady reps…make sure you get full depth, breath at the top, these should always be unbroken
Toes to Bar: week 1 we had 6 reps in a WOD, week 2 we had 8, now we move up to 10…focus on good rhythm and pulling down with your Lats as your toes are coming up to the bar
OF NOTE:
If you have members that don’t feel comfortable with the transition to the Back Squat then you can have them take it out of the rack, so they would do their cleans, rack it, pick it up and squat
This would be scaled technically, but if it saves them from wrecking themselves then it is worth it
MURPH MENTALITY OPTION:
If climbing to 10 T2B this week is too much you can do 6 Hang Power Cleans, 5 Toes to Bar, 8 Back Squats, 5 Toes to Bar
Yes, this is scaled but if it helps you string together reps and do all of the T2B then you will progress faster than using a scaled option
NO BARBELL/RIG OPTION:
8 KB Sumo Deadlift High Pulls
10 KB Goblet Squats
12 Lying Leg Raises
BEGINNER: No Barbell Option
SCALED: 115/80
Rx+: 155/105
Comp: 185/125