0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-27:00 Put all barbells and plates away
27:00-32:00 Explanation of WOD and good reminders on Burpees and Air Squats and make sure they understand the format
32:00-33:00 Transition to WOD Prep
33:00-38:00 WOD Prep
38:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 reps with 5 second Hold of Up Dog to Child’s Pose
20 second Hold with Calf Stretch of Down Dog
5 each way Thread the Needle
10yd Walking Knee Hug Hamstring Stretch
10yd Walking Quad Stretch
20 second Hang From Rig
—then—
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Bent Over Rows
MANAGEMENT:
When you get to the barbell work, focus on good cues for the Strict Press
Specific Warm-up
3 Rounds
Round 1: 6 Strict Press @40% + 12 Ring Rows
Round 2: 4 Strict Press @50% + 8 Ring Rows
Round 3: 2 Strict Press @60% + 4 Ring Rows
MANAGEMENT:
Do a warm-up set every 1:30, with plate changes, this will be short rest but it will be good for increasing body temp and heart rate leading into the working sets
Strength
Barbell Strict Press 5x5 @70-80%
Ring Rows 5x10
FOCUS:
Strict Press: this will be our upper body lift for this short Open cycle, barbell in the front rack with elbows just slightly in front of the bar, core braced to keep lower back from arching, press to a good lockout overhead, arms should be covering the ears from the side, lower all the way to the shoulders for a full range of motion
Ring Rows: the more parallel to the ground you are the more difficult these are, you can even put your feet on a box or bench to increase the difficulty, make sure your whole body moves as a unit and the rings get all the way to your chest
We will mix up the pull for variety and to keep the push to pull ratio for shoulder health
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Strict Pres, M2: Rows
NO BARBELL OPTION:
Double DB Strict Press
WOD Prep
3 Rounds
40yd Shuttle Run
5 Burpees
6 Squat Jumps
WOD
4 Rounds For Time
100yd Shuttle Sprint
15 Burpees
20 Air Squats
—1 minute rest—
SCORE: Time (rest is included in the time, except for the last one)
GOAL: 2:30 or less for each round
PACE: Interval Mindset…push hard then recover, stay consistent
FOCUS/STRATEGY:
Shuttle: breath and move, push the pace right out of the gate, each time you turn accelerate, both feet need to get pass the line…10yd zones work best for this
Burpees: force yourself to drop, you will get back, steady pace
Air Squats: make sure you get a full range of motion, crease of the hip below the knee, full hip extension at the top of every rep, just keep moving
Rest: you will have to do math, you will be fine 😁 if it takes you 2:11 for the first round then you rest until the 3:11 mark before beginning again
LOGISTICS:
I would try to make it so everyone has a lane, they can do all movements in their lane
BEGINNER: 100yd shuttle, 10 Half Burpees, 15 Air Squats
SCALED: if it is going to take more than 3 minutes per round then I would cut down the reps on Burpees and keep the reps on Air Squats
Rx+: Burpee Broad Jumps