0:00-15:00 General/Specific Warm-up
15:00-20:00 Explanation of Skill Work
20:00-29:00 Skill Work
29:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
Arm Across Shoulder Stretch
Pec Stretch on Rig
Child’s Pose
Scorpions
Seated Hip Openers
WOD Prep/Skill Work
9 minutes (5 minute explanation/coaching, EMOM 4 for the Drills)
SKILL WORK OPTIONS:
Beginner: Kip Swings (5-10 reps each minute)
Intermediate: Kip Swing + Pull-ups (3-5 reps each minute) (VIDEO)
Advanced (butterfly): Reverse Bicycle Pulls (3-5 each minute) (VIDEO)
EXECUTION:
Go through all movements and key points
Get around to different people each minute for coaching cues
WOD:
AMRAP 20
400m Run
20 Single DB Overhead Lunges @50/35
20 Pull-ups
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Steady Eddy or Betty
Muscle fatigue will slowly accumulate and make the last 5-7 minutes tough to hang on to your pace
STRATEGY:
RPE 6-7 on the Run, stay calm on the first run, this will become your “rest” during the workout
Switch hands at 10, you can do walking, forward or reverse lunges
Break early to try and maintain consistent reps throughout on pull-ups
WEATHER CONSIDERATIONS:
300yd shuttle inside if needed because of bad weather
You could Row if you didn’t utilize that yesterday
BEGINNER: 200-300m Run, no weight on Lunges, Ring Rows
SCALED: 35/20, Jumping/Banded Pull-ups (if the overhead is going to severely limit their weight, then it is better to shoulder or hold the weight to keep it heavier and keep the stimulus)
Rx+: 70/50
Comp: 70/50, Chest to Bar