0:00-8:00 General Warm-up
8:00-14:00 Explanation of Skill Work
14:00-16:00 Transition to Skill Work
16:00-24:00 Skill Work
24:00-26:00 Recovery
26:00-32:00 Explanation of WOD
32:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds On All Fours Wrist/Forearm Stretch
5 reps of 5 second Hold Up Dog Stretch
10yd Samson Stretch
10yd Alternating Inverted Toe Touches
10yd Lunge and Rotate to the Ceiling
10yd Alternating Groin Stretch
—then—
2 Rounds
30 second KB Front Rack Hold
10 Alt. V-ups
MANAGEMENT/FOCUS:
Good warm-up then some grip and core work to get the body primed for the Skill Work
Skill Work
Alt. EMOM 8
M1: 6 Elevating Toes to Bar/Knee Raises
M2: 4 Single KB Hang Cleans (2 each arm)
M3: Overhead Stability/Lunges
M4: Rest
MANAGEMENT/FOCUS:
Elevating Toes to Bar: I know I have this drill quit a bit, but in my experience it has been the best drill to reach multiple skill levels without putting on an extensive “clinic” in class…it can be knee raises or T2B that you elevate…this helps with rhythm and slowly getting your knees/toes up higher…for beginners this could just be a bar hang or a Front Plank to build strength
Single KB Hang Cleans: treat this like a single KB swing, but after you hip pop the KB comes vertical and you rotate, like zipping up your jacket, this will help it contact the back of your arm much more gently then if you flip it over which will slam on the back of your arm
Overhead Stability/Lunges: Round 1 will be a 10 second single arm overhead hold on each side, then 10 lunges without weight, Round 2 will be 4 Single KB Overhead Lunges (2 each arm)…brace your core, arm should be locked out and covering your ear, lunges can be forward, backward or walking if you have the room…as always, focus on keeping your chest up and driving off the front heel as you stand
Rest: this is a great time to go around and help each member more specifically with what you have seen in the skill work
WOD
AMRAP 20
8 Toes to Bar
10 Single KB Hang Power Cleans @53/35
12 Single KB Overhead Lunges @53/35
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:
Toes to Bar: last week did 6 reps in the WOD, now we bump to 8, try to stay unbroken, but break early if this rep range is still a bit much for you…rhythm, pull down with your arms to engage your Lats while your toes come up to the bar
Single KB Cleans: as mentioned in the Skill Work, hip pop and “zip up your jacket”, if you do this correctly you should not be bruising the shit out of your arm…I would do 5 on one arm then 5 on the other
Single KB Overhead Lunges: once again, key points in the Skill Work…back knee gently touching, arm locked out, drive through your heel, I would do 6 on one arm the 6 on the other
MOVEMENT MODIFICATION:
If the KB Clean is too difficult for newer members then go to a DB for these and the Lunges
BEGINNER: Lying Leg Raises, DB if needed, no weight on Lunges…cut down to 15 minutes if needed
SCALED: Elevating Toes to Bar or Straight Leg Raises, 35/26…also can not go overhead if needed on Lunges
Rx+: 70/53
Comp: 12 Toes to Bar, 12 Single KB Cleans, 12 Single KB Overhead Lunges @70/53…only if you can still hit the pace goal…if you do this and only get 4 Rounds that isn’t the goal 😁