0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-30:00 Put away plates and barbells
30:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds Seated Groin Stretch
10yd Walking Hip Openers
10yd Inverted Toe Touches
10yd Lunge and Rotate
10yd Burpee Broad Jumps
—then—
2 Rounds
10 Front Squats @empty barbell
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up, Leg Raises will get the core primed for heavy Front Squats
Specific Warm-up
Round 1: 6 Front Squats @40%
Round 2: 4 Front Squats @50%
Round 3: 2 Front Squats @60%
Round 4: 1 Front Squat @70%
MANAGEMENT/FOCUS:
I would do a warm-up round every 1:30
This is a great time to help them with their technique, the time frame is quick but it will help get the body temp up and ready for heavy triples
Strength
Front Squat 5x3 @75-85%
FOCUS:
Heavy triples this week, 5x2 next week with some rack walkouts, then 1-rep Max in week 6
Keep focusing on your technique and depth as the weight gets heavier this will better set you up to max out
Brace, controlled on the way down, MAX SPEED on the way back up, the weight will slow you down as it gets heavier but you always need to push through the floor and come up with max intensity each and every rep
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30, the last set will be at the 10:00 mark
NO BARBELL OPTION:
KB Goblet Squats 5x8
use two KBs if you can
reps went back down, challenge yourself on the weight
WOD Prep
Alt. EMOM 6
M1: 3-6 Handstand Push-ups
M2: 3-6 Toes to Bar
M3: 100m Run
MANAGEMENT/FOCUS:
Great time to help members with their HSPU set up, their rhythm and efficiency on both movements
WOD
5 Rounds For Time
10 Handstand Push-ups
10 Toes to Bar
100m Run
SCORE: Time
GOAL: 10:00-12:00
PACE: Calculated…muscle burn will be the limiting factor
FOCUS/STRATEGY:
OF NOTE: our pre-test workout had 10 to 1 on both of the skill movements which is 55 total reps, today is 50 total, but keeping the higher rep each round, great practice to get ready for the post-test
HSPU: challenge yourself with big sets today, but stop when you feel like you have 1 or 2 reps left in the tank, this will help you stay more consistent
Toes to Bar: just like HSPU, challenge yourself with big sets…focus on a good kip and pulling down with your arms as your toes are coming up to the bar, act as if you are tired right out of the gate so you will get bigger swings, this will help you stay consistent longer
Run: breath and move, good push but no need to hammer this, it can serve as rest before you are back to skill work
WEATHER CONSIDERATIONS:
If the weather is bad, the best option would be a 100yd shuttle sprint
We Row tomorrow, so I would not use that, you could Ski 100m
MURPH MENTALITY OPTION: (scaled option)
If 10 reps on either movement will significantly slow them down then do 10 rounds of 5 of each, the 100m run would be after every 2 rounds…so 2 rounds of 5 HSPU and 5 T2B then 100m run….as always, this allows people to do all Rx reps in a scaled format
BEGINNER: Hardest version of a Push-up you can do, Lying Leg Raises
SCALED: Murph Mentality or Modified HSPU or Double DB Push Press, Elevating T2B
Rx+: 12 HSPU and T2B
Comp: 15 HSPU and T2B