0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-18:00 Specific Warm-up
18:00-34:00 Cardio + Core
34:00-36:00 Rest/water break/Rowers put away
36:00-41:00 Explanation of WOD Prep and WOD with tips on DB Hang Squat Clean
41:00-43:00 Transition to WOD Prep
43:00-48:00 WOD Prep
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
3-5 each with 5 second hold Up Dog to Childs Pose
20-30 seconds Seated Groin Stretch
10 Glute Bridges
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
15 second Hang From Rig
MANAGEMENT:
Really need to make sure legs are loose and body temperature increases, the specific warm-up will help this as well
Specific Warm-up
30 seconds easy pace Row
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
30 seconds moderate pace Row
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
30 seconds hard pace Row
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
MANAGEMENT:
2 people could share one Rower, start one on planks and one on Row, alternate back and forth
Cardio + Core
“Sweet 16”
Alt, Every 2 minutes for 16 minutes (4 rounds each)
M1: Calorie Row (Round 1: 40/32, Round 2: 35/28, Round 3: 30/24, Round 4: 25/20)
M2: 25 Sit-ups (Round 1: DB Sit-ups, Round 2: Plate Sit-ups, Round 3: MB Sit-ups, Round 4: regular Sit-ups
SCORE: recording all Row times
FOCUS:
Push the pace on each Row, the time of completion will drop so you will get more rest as the rounds progress
Breathe and move on the Sit-ups, goal is to get them done in a minute, choose a weight that is challenging but allows you to move at a steady pace, the thought is that the DB will be the heaviest weight, the plate a little lighter, the MB a little lighter then no weight
Scaling: Cut them off at 1:30 so there is at least 30 seconds of transition/rest before the next round, no weight on all Sit-ups (beginners cut down reps as needed)
EQUIPMENT CONSIDERATIONS:
2 people can share one Rower, start one on the Row and the other on Core, switch back and forth
Ski would be the next best option
Bike Erg can be used…Assault or Echo would make this a very different stimulus and we have already used those this week in the long WOD
LOGISTICS:
I would line all of the rowers up along one wall or side before class, this will leave a lot of space for the Sit-ups
WOD Prep
4-5 Rounds
20yd Shuttle
4 Single DB Hang Squat Cleans (build to WOD weight)
WOD
AMRAP 7
100yd Shuttle Run
10 Single DB Hang Squat Cleans @50/35
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Shuttle: 10yd zones will work best for this so the DB can stay on one side, Breathe and move at a steady pace, try to accelerate each time you turn around
Single DB Hang Squat Cleans: Hip pop the DB to your shoulder, keep it in the front rack instead of being up and down sitting on your shoulder, good depth, make sure you stand all the way up before taking the DB from the front rack, switch hands as needed
LOGISTICS:
Find a way that allows everyone to have a “lane” to work in
Go outside of weather allows
BEGINNER: Air Squats or DB Goblet Squats
SCALED: 35/20
Rx+: 70/50
Comp: KB Hang Squat Cleans @70/53