0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-27:00 Cardio is Hardio
27:00-30:00 Recovery from Cardio
30:00-35:00 Explanation of WOD, make sure they understand the format
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Calf Stretch on Rig
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Mountain Climbers
10 Lunges
MANAGEMENT:
Good full body warm-up then a couple movements to get the body temp and heart rate up before the Cardio
Specific Warm-up
3 Rounds
100m Run
20 Flutter Kicks
MANAGEMENT:
Round 1 is easy pace, Round 2 is moderate, Round 3 is hard pace
Recommend doing a round every 2 minutes, this should leave at least 45 seconds rest between rounds
Cardio is Hardio
Every 6 minutes for 12 minutes (2 rounds)
800m Run
FOCUS:
Goal is 4 minutes or less on the 800m, if you are wearing a vest in Murph then wear it for this
We did two 800m runs in a 4 minute time window in week 1 so that should give people a good idea of what they can do here and/or give them an opportunity to improve on that…but if you need to cut down the distance to ensure they get rest then do so
This combined with Friday (including today’s specific warm-up and Friday’s WOD prep will get our 2 miles in for the week 😁)
WEATHER CONSIDERATIONS:
Once again, in this cycle we need to get the running in so unless the weather is terrible or there is an injury you gotta make it happen
If you need to modify, then make sure you encourage them to get this done on another day
We had machine of choice on Monday, but it was only 2 minutes…we have Row, Ski and Bike on Saturday but there is time in between this so I would say you are open to use whatever machine or a combination if needed
1,000/800m Row, 800m Ski or 1 mile Bike…you would do 2 round as it is with the run
WOD Prep
3 Rounds
Complex: 2 Power Cleans + 2 Front Squats
6 Push-ups
8 Air Squats
MANAGEMENT:
Complex: Round 1 is light, Round 2 moderate, Round 3 just below WOD weight
Recommend doing a warm-up round every 2 minutes
WOD
“Cinco De Mayo”
AMRAP 9
5 Power Cleans @135/95
5 Front Squats @135/95
18 Push-ups
—Cash-out—
62 Air Squats
SCORE: Rounds + Reps (add your 62 reps onto your score…for example if you get 5 rounds + 5 Power cleans then your score is 5+67)
GOAL: 6 Rounds on the AMRAP, 3 minutes or less for the Squats
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
STORY BEHIND THE NUMBERS:
May 5, 1862: Date of the Battle of Puebla, when General Ignacio Zaragoza’s forces defeated a much larger French force…so 5/5/1862…5 Power Cleans, 5 Front Squats, 18 Push-ups, 62 Squats
FOCUS/STRATEGY:
Power Cleans: these can be strung together, but go to singles if needed, make sure to not do extra reps…meaning if you are going to break up the Power Cleans and the Front Squats then make sure you only do 4 power cleans, break, then do the 5th then do the front squats
Front Squats: unbroken, slow and steady, breath, elbows up, full depth, full hip extension
Push-ups: It is a shorter time frame, but higher rep than last week…I would break early with very quick rest in an effort to try not to get stonewalled on these…as always, chest to deck, lock out every rep…half push-ups do not count
Air Squats: send it…there is not a time component score for this, but that doesn’t mean you sandbag it 😬, hold the standard
NO BARBELL OPTION:
KB Upright Rows
KB Goblet Squats
BEGINNER: 75/55 or No Barbell Option, Knees or Hands Elevated Push-ups, 3 minute cap on Squats
SCALED: 115/80, Knees or Hands Elevated Push-ups
Rx+: with vest @20/14, yes it is a little awkward on cleans and front squats, you will be fine
Comp: 155/105, with vest @20/14, yes it is a little awkward on cleans and front squats, you will be fine