0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-32:00 Additional clean up time to put away benches, need the barbells for the WOD
32:00-37:00 Explanation of WOD and good tips for efficiency on the Complex
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd Walking Lunge and Rotate
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 Push-ups
10 Ring Rows
MANAGEMENT:
Big focus on getting the upper body ready to roll for heavy lifting, this will also help carry over to the Snatch in the WOD
Specific Warm-up
4 Rounds
Round 1: 10 Bench Press @empty barbell or very light weight + 2 Pull-up Negatives
Round 2: 6 Bench Press @45% + 2 Pull-up Negatives
Round 3: 4 Bench Press @55% + 1-2 Strict Pull-ups
Round 4: 2 Bench Press @65% + 1-2 Strict Pull-ups
MANAGEMENT:
Recommend doing both movements every 1:30, it will be short rest but will help get the body temp and heart rate elevated to be ready to lift heavy
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready for the working sets
Strength
Bench Press: 3x3 @77%, 3x2 @85%
Strict Pull-ups: 6x3
FOCUS:
Heavy triples and doubles on Bench Press to prepare for a 1-rep max next week, after that it’s time for The Open
Go weighted if you can on Strict Pull-ups
Scaling for Pull-ups: the hardest version you can do as mentioned last week, this is a great time for people to try to get their first rep, that is big going into The Open
NO BARBELL/RIG OPTION:
Double DB Bench Press 6x5
Double KB/DB Bent Over Rows 6x5
Reps decreased from last week, increase the weight
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
This will allow people to share equipment, one can start on Bench while the other starts on Pull-ups then switch, both people can get both movements done and still have adequate rest within the 2:30 time frame
WOD Prep
3 Rounds
10/7 Calorie Bike
Complex: 2 Snatch Grip Deadlift + 1 Hang Power Snatch
*build to WOD weight
WOD
AMRAP 10
20/14 Calorie Bike
Barbell Complex, 3 reps: 3 Snatch Grip Deadlift + 2 Hang Power Snatch @115/80
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Bike: RPE of 8, hard pace but one that can be consistent
Complex: stringing together reps in a complex is basically forcing you to do things unbroken which is good for strength endurance and in preparing for The Open, you must do all 3 Snatch Grip Deadlift and both Hang Power Snatch without putting the bar down, you may drop in between complexes, keep your chest up, flex your butt at the top to make sure glutes are working along with back and hamstrings, after finishing the third rep, lower to the knee, make sure shoulders are over or slightly in front of the barbell to ensure a good hang position, hip pop, pull and punch to the top, stand, repeat for rep 2
Scoring: each complex completed is 5 reps, you get credit for whatever you complete when time runs out…so if you get the 3 Deadlift then time is up, you get credit for those 3 reps
NO BARBELL OPTION:
Complex: 3 Double DB/KB Deadlift + 2 Double DB/KB Hang Power Snatch
EQUIPMENT CONSIDERATIONS:
The Bike calories and the Complex should be around the same time so you could have two people share a Bike and have one start on the Bike and one on the Complex and alternate back and forth
Really any other machine would be a good option, tomorrow is machine of your choice for Cardio + Core, Saturday is Row
If you would prefer an option to change the workout regardless of equipment/class size, here is a good alternative version of this…Every 2 minutes for 10 minutes (5 rounds): 12/8 Calorie Bike, the rest of the 2 minutes for each round is your time to work to a max weight on the complex…this could also be a advanced or comp version you offer to members
BEGINNER: 15/10 Calorie Bike, 75/55 or No Barbell Option
SCALED: 95/65
Rx+: 135/95
COMP: 155/105