0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-26:00 Accessory Work
26:00-29:00 Put away Barbells and DBs, get out Sandbags and Boxes
29:00-35:00 Explanation of WOD Prep and 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
15 second Hang From Rig
5 reps of 5 seconds Down Dog with Calf Stretch
5 Scorpions each way
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Banded Pull Aparts
10 Banded Good Mornings
10yd each way Lateral Plank Walk
—then—
2 Rounds
10 Barbell Bent Over Rows @empty barbell
20 Shoulder Taps
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
2 Rounds
10 Push-up to Row (10 total Push-ups, 5 Rows per arm)
10 Lying Leg Raises
MANAGEMENT/FOCUS:
I would do a round every 2:00, this is plenty of time for people to share equipment
Accessory Work
Double DB Chest Flys 4x8
Barbell Bent Over Rows 4x12
Barbell Rollouts 4x5 (VIDEO)
FOCUS:
Double DB Chest Flys: head, upper back and butt on the bench, both feet in contact with the floor…slight bend in the elbows, start with DB in each hand above your chest, “spread your wings out to parallel with the bench, then back to the center squeezing your chest, quality and controlled reps
Barbell Bent Over Rows: slight bend in the knee, chest parallel to the ground, core braced, flat back, pull to around the top of your stomach area, squeeze your shoulder blades, controlled up and down
Barbell Rollouts: in theory, you should be able to use the same weight as you did for barbell bent over rows…like the Ab Wheel, but with a barbell, only go out as far as you can keep your core engaged, slow and controlled
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Flys, M2: Rows, M3: Rollouts
Start people on different movements so you can share equipment
WOD Prep
3 Rounds
3-6 Box Jumps
2 Sandbag Ground to Over Shoulder
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on a good technique for Sandbag G2OS
Complete a round every 2:00
WOD
AMRAP 10
8 Box Jumps 24/20”
4 Sandbag Ground to Over Shoulder @70/50
SCORE: Rounds + Reps
GOAL: 8-10 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Box Jumps: steady pace, jump, land, stand, step down, repeat
Sandbag Ground to Over Shoulder: chest up, get both arms around the sandbag, deadlift it to your thighs/waist, re grip if needed, hip pop and drop over shoulder
You can share sandbags if needed, just go one to one back and forth
SANDBAG G2OS MODIFICATIONS:
Do 8 Rep on the Sandbag if you only have lighter ones
Use D-Balls if you have ones that are heavy enough
8 MB Chops with Wall Balls (4 each way)
BEGINNER: 16/12” or find something to jump on even if it is stacking plates or one plate, 35/20
SCALED: 20/16”, 50/35
Rx+: 100/70
Comp: 30/24”, 150/100