0:00-10:00 General Warm-up

10:00-12:00 Explanation of Specific Warm-up

12:00-16:00 Specific Warm-up

16:00-26:00 Flex Friday

26:00-28:00 Put away barbells/recover

28:00-34:00 Explanation of WOD Prep and WOD, focus on logistics of how the workout goes and general cues on Snatch and Step-overs

34:00-36:00 Transition to WOD Prep

36:00-41:00 WOD Prep

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

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 Standing Tricep Stretch

20 Shoulder Taps

5 each side Walking Lunge and Rotate Arm to Ceiling

3 Inchworms

MANAGEMENT:

• Focus on the upper body for Flex Friday, but there is some lower body mixed in

Specific Warm-up

3 Rounds

12 Banded Curls

12 Banded Tricep Extensions

MANAGEMENT:

• If you need to share DBs then have people partner and alternate doing the full complex, you can also go to single DB if needed because of class size

Accessory Work

“Flex Friday”

Double DB Curls 5x8

Barbell Skull Crushers 5x8 (VIDEO)

FOCUS:

• Having fun this week with some Flex Friday…Biceps and Triceps, take some flex pics after 💪😁

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Curls, M2: Skull Crushers

MANAGEMENT:

• This allows up to 4 people to share equipment, you can start two on Curls on 2 on Crushers, both should be able to get the reps done within the minute, switch back and forth for the 10 minutes

WOD Prep

3 Rounds

10/8 Calorie Row

8 Hang DB Snatch

6 KB Box Step-overs

WOD

3 Rounds

1 minute Max Calorie Row

30 seconds Rest

1 minute Max Hang DB Snatch @50/35

30 seconds Rest

1 minute Max KB Box Step-overs @53/35, 24/20”

30 seconds Rest

SCORE: Total Reps

GOAL: Consistency across the 3 Rounds

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• Row: RPE of 8, hard, but consistent pace…focus on long and strong pulls, find a good rhythm with your breathing

• DB Hang Snatch: Treat it like and overhead KB swing, hip hinge and get a good hip pop to get momentum into the DB, a very slight pause and the top can help you manage your heart rate and breathing, switch hands when needed, I would recommend switching every 3-5 reps

• KB Box Step-overs: We are using KBs here to help with equipment if it is a big class. Hold the KB wherever you want, both feet up on the box, you DO NOT have to stand all the way up on the box, just both feet on and off, slow and steady

EQUIPMENT CONSIDERATIONS:

• This format allows 3 people to share one Rower, start them at different movements and rotate through in the order listed

• Ski would be the next best option

LOGISTICS:

• I would line all the rowers up on one wall/side of the gym, put the boxes in a straight line “separating” the rowers from the DB area, this allows each movement to have zones and can help with flow of the workout

BEGINNER: 25/15, no weight on step-overs

SCALED: 35/20, 35/26, 20/16”

Rx+: 70/50, 70/53