0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-30:00 Strength
30:00-32:00 Put away any plates not needed for the WOD
32:00-37:00 Explanation of WOD
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
20-30 seconds each side PVC Lat Stretch
10yd Lunge and Reach Overhead
10yd Walking Hip Openers
5 Infant Squats
—then—
2 Rounds
6 Face the Wall Squats
6 Wall Scap Slides
MANAGEMENT/FOCUS:
Face the Wall Squats are just like they sound, try to be as close to the wall as you can…arms can be straight down to touch the ground with each rep or the more challenging option is arms overhead like in an overhead squat
The Scap Slides will help with shoulder mobility and getting them primed for the movement
Specific Warm-up
Slow Power Snatch 3x2 (VIDEO)
Below Knee Pause Power Snatch 3x2
MANAGEMENT/FOCUS:
I would do this as an EMOM 6, Minutes 1-3: Slow Power Snatch, Minutes 4-6: Below Knee Pause Power Snatch
We will continue to focus is on transitioning from the knee to a good launch position
Slow Snatch Power Snatch: COMMAND: slowly and I mean very slowly count “1…2…3…4, when you get to 4 they should be at the launch and then complete the power snatch…exact same focus and bar path as we did last week but now completing the full snatch movement
Below Knee Pause Power Snatch: no command here just make sure they get a dead stop pause, same concept as last week but completing the full movement now….controlled off the ground, dead stop pause at the knee, full speed to finish the power snatch…good transition from the knee to the launch, drive into the ground, good pull with elbows up and back
Strength
Power Snatch 5x5 @70-75%
Inverted Rows x40
FOCUS:
I will continue to have a No Barbell Option that will run on a progression on this day for those new to Oly lifts…or people that “don’t Snatch” 🙂
Continue to pay attention to the General and Specific Warm-up on these days because we will work very specifically on improving mobility for Snatch and OHS
Continuing to focus on the transition from the knee to a good launch position, but full go now
If you do not know your max or don’t have a recent one then set 1 should be a light to moderate weight, set 2 and 3 should be a moderate weight, sets 4 and 5 should be a moderate to heavy weight
The remaining time in the 2 minutes is for rest/weight change and a great opportunity to coach members more specifically
The inverted rows are there to keep the push/pull balance for shoulder health
I have used a “Coaching EMOM before” especially with bigger classes: split the class in half, have group 1 go in the first minute and group 2 in the second minute, this cuts down the amount of people you are watching and can allow you to coach each person more specifically and more often throughout the strength section
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes for the Power Snatch sets, 4 minutes to complete the Inverted Rows
NO BARBELL OPTION:
Band Face Pulls 6x14 + Single Arm KB or DB Overhead Hold 6x25 seconds each side
Do both movements every 2:30 for 15:00, last set will be at the 12:30 mark
WOD Prep
3 Rounds
2 Strict Press
4 Pull-ups
6 Lateral Bar Hops
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Empty Barbell in Round 1, 65/45 for Round 2, 75/55 for Round 3
WOD
“May the 4th Be With You”
AMRAP 10
4 Strict Press @95/65
8 Pull-ups
12 Lateral Bar Hops
—Cash-out—
2 minute Max Calorie Machine of your choice
2 SCORES: Reps for the AMRAP and Calories (one round of the AMRAP is 24 reps, see chart at the bottom for math)
GOAL: 8 Rounds
WHAT THE NAME MEANS:
Since it is May the FOURTH be with you…that is for the fourth movement which is the Cash-out on a machine…you will need “The Force” with you to get after it in those 2 minutes 😁
PACE: Calculated…muscle burn will be the limiting factor in the AMRAP
FOCUS/STRATEGY:
Strict Press: it is very easy as time goes on to start using your legs, flex your butt and your core to keep it strict, using the upper body only…try to stay unbroken
Pull-ups: we did 6 chest to bar last week, upping the reps but lowering the difficulty of the rep, break early if you need to in order to stay consistent throughout
Lateral Bar Hops: these can jack your heart rate more than Double Unders, focus on being quick off the ground if you can, but if needed you can pause an gather on each side of the bar before jumping
Cash-out: each machine has it’s own way of being rough after this workout…choose one and send it with whatever you have left…you might want to give yourself the last 10-15 seconds of the AMRAP to get to your machine
EQUIPMENT CONSIDERATIONS:
With it being Machine of your choice you should have enough for everyone
But, if needed you can stagger the start for a second group by 2 minutes
LOGISITCS:
I would have all machines needed out before the day starts, line them up along one wall or have different areas/walls for each machine to make the transition smoother
NO BARBELL OPTION:
Single DB Strict Press (2 each arm)
BEGINNER: 45/35 or No Barbell Option, Ring Rows, Lateral Line Hops
SCALED: 75/55, Banded Pull-ups
Rx+: 115/80, Chest to Bar Pull-ups
Comp: 135/95, Strict Pull-ups