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 all KBs and any plates not needed
30:00-35:00 Explanation of WOD
35:00-36:00 Transition to WOD Prep
36:00-40:00 WOD Prep
40:00-41:00 Transition to WOD
41:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
10yd Lunge and Rotate
10yd Inchworms
—then—
2 Rounds
10 Empty Barbell Bench Press
10 Inverted Rows
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Inverted Rows are like Ring Rows but you lay under the barbell you have set up for Bench Press (move the bench out of the way)
Specific Warm-up
Round 1: 3 Pause Bench Press @40% + 6 KB Gorilla Rows (3 each arm)
Round 2: 2 Pause Bench Press @50% + 4 KB Gorilla Rows (2 each arm)
Round 3: 1 Pause Bench Press @60% + 2 KB Gorilla Rows (1 each arm)
MANAGEMENT/FOCUS:
I would do a warm-up round every 2 minutes
This is a great time to help them with their technique on Bench Press and Rows
Build in weight on Gorilla Rows
Strength
Pause Bench Press 5x3 @65% and build
KB Gorilla Rows 5x10 (5 each arm) (VIDEO)
FOCUS:
We have done a couple complexes, then moved to some higher rep sets to continue to build muscle endurance, no we come back down in reps and use pauses for more time under tension and starting strength
Bench Press: make sure elbows stay below shoulders at all times, full range of motion to your chest, solid 3 second pause and and good lockout…make sure you can complete all of your reps
Gorilla Rows: one more week with these and then we will switch it up, see video…neutral spine, KBs between feet, alternate arms when pulling, 12 total, 6 each arm
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30…last set at the 10:00 mark
NO BARBELL OPTION:
Double DB Bench Press 5x4
reps decreased, try to increase weight
WOD Prep
2 Rounds
100m Run
8 Hang Power Snatch
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Round 1: easy to moderate pace run, Round 2: moderate to hard pace run
Round 2: 45/35, Round 2: 75/55 on Hang Power Snatch
Great time to help members with their technique and efficiency on Hang Power Snatch
WOD
Every 5 Minutes for 15 Minutes (3 Rounds)
400m Run
20 Hang Power Snatch @75/55
3 SCORES: Time for each round
GOAL: 4:00 or less each round
PACE: Interval Mindset…cardio, barbell, recover, repeat
FOCUS/STRATEGY:
Run: RPE 7-8, goal is 3:00 or less…it’s only 3 Rounds, you got this 😁
Hang Power Snatch: lighter weight on purpose, go for big sets, good hip pop and drop
WEATHER CONSIDERATIONS:
We had Row in the Cardio is Hardio section on Monday and have it in a WOD on Thursday so I would avoid going to Row unless the weather is terrible or there is a legitimate injury
400m Ski can work…it will make the overhead portion of the Snatch more difficult
If you have sleds you can modify to 100m indoor if weather is bad or outdoor if you just want to use them in class
Otherwise you can do shuttles inside…I would say 300yd shuttle sprint…time frame will be shorter than the 500m Run, but intensity should be higher
BEGINNER: 300m, 20 Single DB Hang Snatch @25/15
SCALED: 45/35
Rx+: 500m, 75/55
Comp: 500m, 95/65 (ONLY IF YOU CAN LEGITIMATELY HIT THE PACE GOAL)