0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-17:00 Specific Warm-up
17:00-29:00 Accessory Work
29:00-30:00 Put anything away not needed and recover
30:00-35:00 Explanation of WOD Prep and WOD, focus on the pace and that the KB is heavier than usual for Rx
35:00-36:00 Transition to WOD Prep
36:00-41:00 WOD Prep
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
6-10 Wall Scap Slides
20-30 seconds each way Lat Stretch on Rig
3-5 each way Thread the Needle
3-5 reps of 5 seconds each of Up Dog to Child’s Pose
15 seconds each way Side Plank
MANAGEMENT:
Really focus on getting the shoulders and traps loose for our accessory work
Specific Warm-up
3 Rounds
10 Plate Russian Twists
10 Plate Bus Drivers
10 Plate Upright Rows (both hands on one plate)
MANAGEMENT:
10-15# plates are best for this, I would take them through the first round on command then they can move at their own pace for rounds 2 and 3
Accessory Work
Plate Russian Twists 4x30
Plate Bus Drivers 4x20 (VIDEO)
KB Upright Rows 4x10 (two hands on one KB)
FOCUS:
Last week our Accessory Work was more geared towards big lifts like Front Squat and Push Press, this week we focus on different planes of movement and smaller muscles around the joint
Russian Twists: Make sure you get a full twist with each rep, your chest should turn and face the side with each rep
Bus Drivers: Shoulder stability is very important for anything overhead and to keep your shoulders healthy while training
Upright Rows: This is a vertical pull that will help strengthen your traps, upper back and biceps
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Twists, M2: Bus Drivers, M3: Rows
MANAGEMENT:
People can share equipment if needed, get into teams of 3, start at different movements and rotate through
WOD Prep
3 Rounds
20yd KB Front Rack Carry
5 Goblet Squats (build to WOD weight)
40yd Sprint
5 AbMat Sit-ups
WOD
AMRAP 14
40yd KB Front Rack Carry @70/53
10 KB Goblet Squats @70/53
80yd Shuttle Sprint
10 AbMat Sit-ups
SCORE: Rounds + Reps
GOAL: 7-8 Rounds
PACE: Steady Eddy or Betty…breathe, move, stay consistent
FOCUS/STRATEGY:
10 or 20yd zones would be ideal for the Carry and Shuttle
KB must be held with two hands on the front rack position for the carry
Keep the KB in the front rack for the squats, chest up, good depth, whole foot in contact with the ground, full hip extension at the top
Sprint, change direction and accelerate again on the Shuttles
Breathe and move on the Sit-ups, hands touch the ground over your head, touch your toes so you sit all the way up each rep
This format and movements should allow you to move consistently throughout the 14 minutes
CARRY OPTIONS:
If you have heavy sandbags, D-balls, or enough sleds this would be a good time to use them in place of the KB
WEATHER CONSIDERATIONS:
If weather allows you to be outside then you could do a 50m heavy carry and a 100m run if you want
BEGINNER: 35/26
SCALED: 53/35
Rx+: 88/62
COMP: 106/70