0:00-8:00 General Warm-up
8:00-9:00 Explanation of Specific Warm-up
9:00-15:00 Specific Warm-up
15:00-16:00 Transition to Accessory Work
16:00-31:00 Accessory Work
31:00-32:00 Put away DBs and KBs, not needed, get Jump Ropes
32:00-35:00 Explanation of WOD
35:00-37:00 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
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
15 seconds Hang From Rig
10yd Walking Quad Stretch
10yd Walking Hamstring Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
—then—
2 Rounds
20 Shoulder Taps
10 Ring Rows
MANAGEMENT/FOCUS:
Good, full body warm-up then some movements to prime the core and shoulders for the accessory work
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Band Pull Aparts
30 seconds Side Plank (15 seconds each side)
MANAGEMENT/FOCUS:
Use the two rounds to figure out what weight you can use for the working sets, the weight does not have to be the same for both DB movements
Recommend doing a warm-up set every 2 minutes
Accessory Work
Double DB Lateral Raises 5x10
Double DB Reverse Flys 5x10
KB Side Bends 5x10 (5 each side)
FOCUS:
Upper Body and Core Work
Double DB Lateral Raises: DB in each hand, stand up tall, raise both arms out to your side up to shoulder level, keep your traps down (don’t shrug), controlled both ways
Double DB Reverse Flys: slight bend in the knee, chest parallel to the ground, DB in each hand, raise and squeeze your shoulder blades, controlled both ways
KB Side Bends: KB in one hand, bend laterally (don’t let your chest come forward) to the side you are holding the KB, flex the opposite side as you come back up, 10 total, 5 each side
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Lateral Raises, M2: Reverse Flys, M3: Side Bends
WOD Prep
3 Rounds
10 Double Unders/Single Unders
10 Russian KB Swings
MANAGEMENT:
Recommend doing a warm-up round every 2:00
Great time to coach members more specifically on these movements
Build in weight each round on the KB
WOD
For Time
100 Double Unders
100 Russian KB Swings @53/35
100 Double Unders
SCORE: Time
GOAL: 8:00-10:00
PACE: Calculated…grip fatigue will be the limiting factor
FOCUS/STRATEGY:
Go for big sets on both movements
Double Unders: hands slightly in front of your body, relax your shoulders, quick wrists, breath and move
Swings: slight bend in the knee, good hip pop, arms are just along for the ride, you should not be actively raising the KB or resisting it on the way back down, your arms are just ropes attached to the KB, it’s all in the hips
BEGINNER: Line Hops, 26/18
SCALED: Single Unders, 35/26
Rx+: 70/53
Comp: 88/62