0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-19:00 Specific Warm-up
19:00-31:00 Strength
31:00-32:00 Additional clean up time after last set
32:00-39:00 Explanation of WOD and good tips for the Power Snatch and T2B
39:00-40:00 Transition to WOD Prep
40:00-44:00 WOD Prep
44:00-46:00 Transition to WOD
46:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
3 Rounds
20-30 seconds each way Standing Hamstring Stretch
20-30 seconds each way Standing Quad Stretch
20-30 seconds each way Standing Groin Stretch
20-30 seconds each way Calf Stretch on Rig
10yd Walking Hip Openers
10yd Lunge and Rotate
5 Squat Jumps
MANAGEMENT:
I would recommend taking them through one movement at a time on command for all rounds today, need to stay efficient to give enough time for the Specific Warm-up
Specific Warm-up
10 Back Squats @empty barbell
5 Back Squats @40%
4 Back Squats @50%
3 Back Squats @60%
2 Back Squats @70%
1 Back Squat @80%
MANAGEMENT:
I would recommend doing a warm-up set ever 1:30, the last set would begin at the 7:30 mark this allows time after this last set for the weight change to their first working set
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready for the working sets
Strength
Back Squat
2x3 @83%
2x2 @85%
2x1 @90%
FOCUS:
Last week was a total of 20 reps, this week we decrease the volume to 12 total reps
The 3,2 and 1 rep last week had a slightly lower %, keep your form and depth with these heavier weights
Lifting heavy is a learned skill, stay tight controlled on the way down, max speed and effort on the way up
If you lift heavy enough, you should want all of the rest in between each set
NO BARBELL OPTION:
Double KB Front Squats 6x8, reps decreased from last week, increase the weight
LEVELS: (optional, owner and/or coach discretion if you want this explained in class)
Beginner: very new to lifting in general or trying out a class…do the No Barbell Option, recommend doing the controlled time option to keep everyone on the same set
Intermediate: knows their max and squats well to full depth…as written, recommend doing the controlled time option to keep everyone on the same set
Advanced: good form, squats well over their bodyweight…I would let them do the open time option to rest and work at their discretion
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 12 minutes
MANAGEMENT:
Remember, when using the controlled time option you do not have to go right at the top of each interval. As the weight gets heavier you can “back into” the set and take extra rest, meaning you can start anytime you want within the 2 minutes
After their last set of Back Squats have them begin putting their weights away that they won’t need for Power Snatch in the WOD. The 1 rep should take no more than 10-15 seconds, that leaves at least 1:45 of the last set (unless you backed into the set as mentioned above) to begin cleaning up weights and getting out boxes
WOD Prep
EMOM 4
2 Power Snatch (build to WOD weight)
3 Toes to Bar
4 Jumping Box Get-overs
*OF NOTE: Remember when going over the WOD, this is not the time to go through a T2B clinic, at this point people either have the movement or they don’t. We will have days where we have dedicated time to work on this skill to help people get their first rep and string more together, but today is not that day. Utilize the general tips and cues in the notes
WOD
8 Rounds For Time
2 Power Snatch @135/95
4 Toes to Bar
6 Jumping Box Get-overs @24/20” (VIDEO)
SCORE: Time
GOAL: 8:00-10:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
The lower reps for Power Snatch and Toes to Bar are programmed on purpose to allow more people to go heavier on Snatch and do all of the T2B reps
Power Snatch: steady singles, chest up, hip pop and drop under the weight, thinking of ripping the bar in half at the top to keep a strong overhead position, stand, drop, repeat
Toes to Bar: controlled kip swing, think of pulling down with your arms as your feet are coming up to the bar
Jumping Box Get-overs: hands stay on the box, jump on the box with two feet, jump off the other side, as you get more comfortable with these you should be able to get into a nice rhythm to move at a faster pace
NO BARBELL/RIG OPTION:
6 Alt. DB Snatch, 8 V-ups or Alt. V-ups, 10 Bench Jump Overs
The lower reps on DB Snatch should allow people to challenge themselves with the weight
LOGISTICS:
I would line all of the boxes and barbells up in a line somewhere in the gym to allow a transition from Bar to Rig, Rig to Box and Box back to Bar
BEGINNER: No Barbell/Rig Option
SCALED: 115/80, Hanging Straight Leg Raises, 20/16” and/or you can step up and over with your hands on the box
Rx+: 155/105, 30/24”
COMP: 4 Power Snatch @155/105, 6 Toes to Bar, 8 Jumping Box Get-overs @30/24”…this should only be an option if you can still hit the time frame…ideally an EMOM pace