0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-30:00 Accessory Work
30:00-32:00 Put all KBs away, get plates and AbMats out
32:00-37:00 Explanation of WOD, good reminders stringing together Hang Power Snatch
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
5 Scorpions each side
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Hip Openers
10yd Walking Lunge and Reach Overhead
20 Shoulder Taps
—then—
2 Rounds
10 Single KB Deadlift (5 each arm)
20yd Overhead KB Walk (10yds each arm)
MANAGEMENT:
Getting the KBs out for the last part will help the transition to the Specific Warm-up
Specific Warm-up
Phase 1: Crunch and Punch (VIDEO)
Phase 2: Hip to Knee (VIDEO)
Phase 3: T to Lunge (VIDEO)
MANAGEMENT:
2 reps on each side of each phase
I would take the through each rep and phase on command, it is okay if they have to hold a position for a few seconds, they should have a very light weight, although this is typically done with a KB, they can use a DB as well
Recommend an EMOM 6: M1: Phase 1 right arm, M2: Phase 1 left arm, M3: Phase 2 right arm, M4: Phase 2 left arm, M5: Phase 3 right arm, M6: Phase 3 left arm
Accessory Work
10 Turkish Get-ups
40 Inverted Rows
FOCUS:
Turkish Get-up: this is one of the best full body strength and stability exercises, it will also help with coordination and spacial awareness…we practiced the three phases in the warm-up, focus on going slow and one step at a time, build up in weight on each arm
Inverted Rows: (VIDEO) we need barbells for the WOD so this will help the transition to already have them out, this pull is a more challenging version of a Ring Row and will keep the push /pull balance for shoulder health
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
EMOM 10: 1 Turkish Get-up, alternate arms each round
4 minute block to get the 40 Inverted Rows done
WOD Prep
3 Rounds
5 Hang Power Snatch
7/5 Calorie Bike
9 AbMat Sit-ups
MANAGEMENT:
This is a great time to work with members more specifically on their Hang Power Snatch technique
WOD
4 Rounds For Time
10 Hang Power Snatch @95/65
15/10 Calorie Bike
20 AbMat Sit-ups
SCORE: Time
GOAL: 10:00-12:00
PACE: Interval Mindset…heart rate will climb with the Hang Power Snatch and Bike then come back down a bit not he Sit-ups…push hard then breath and move
FOCUS/STRATEGY:
Hang Power Snatch: we have been going a bit heavier on Snatch, now we come back down and try to string more reps together…stand all the way up to begin then you can launch from anywhere above the knee, hip pop, drop and punch, be strong overhead like you are going to rip the bar in half, lower, hip hinge and repeat, try to stay unbroken on these
Bike: RPE of 8, hard but controlled, breath while you move
Sit-ups: slow and steady pace, this is your chance to control your breathing and manage your heart rate
EQUIPMENT CONSIDERATIONS:
Ski can be an option, but I would drop it down to 12/9 on the Calories…this will make Snatch and Sit-ups more challenging
I would only use Row if you absolutely have to, we did intervals yesterday for Cardio and have Row for the Partner workout Saturday
A format change option can be used to share Bikes…Alt. Every 3 minutes for 12 minutes (4 rounds, 2 of each) M1: 30/20 Calorie Bike, M2: 15 Hang Power Snatch + 30 Sit-ups…the score would be time of completion (4 scores: 2 for the Bike, 2 for the Snatch/Sit-ups
LOGISTICS:
I would line all of the Bikes up on one side of the gym, put the barbells in Rows and their AbMats next to their barbells
NO BARBELL OPTION:
Alt. DB Snatch
BEGINNER: No Barbell Option or 45/35, 10/7 Calorie Bike, 10 Sit-ups
SCALED: 75/55
Rx+: 115/80
Comp: 135/95