0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-29:00 Accessory Work
29:00-31:00 Put away any plates not needed and benches
31:00-38:00 Explanation of WOD Prep and WOD
38:00-40:00 Transition to WOD Prep
40:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
15 second Hang from Rig
10yd Walking Straight Leg Marches
10yd Inchworms
20 Shoulder Taps
10 Supermans
—then—
2 Rounds
10 Close Grip Bench Press @emtpy barbell
10 Ring Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
Round 1: 8 Close Grip Bench Press @light weight + 8 Gorilla Rows (4 each arm)
Round 2: 6 Close Grip Bench Press @moderate weight + 6 Gorilla Rows (3 each arm)
Round 3: 4 Close Grip Bench Press @just below starting weight + 4 Gorilla Rows (2 each arm)
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with Close Grip Bench Press and help them with their starting weight
Build in weight on Gorilla Rows, recommend doing a round every 2:00
Accessory Work
Close Grip Bench Press 5x3
Gorilla Rows 5x6 (3 each arm)
FOCUS:
Close Grip Bench Press: hands about 2 fists inside where you normally bench from. more focus on triceps with these…a good start point would be 60% of your bench max and build from there
Gorilla Rows: one more week with this then we will switch it up, reps dropped from last week, go heavier…slight bend in the knee, chest parallel to the ground, KBs in between your feet, one at a time, pull one KB up to your side and squeeze your shoulder blade while the other stays on the ground, alternate each rep for 6 reps total, 3 each arm
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30, the last set would begin at the 10:00 mark
WOD Prep
Alt. EMOM 4
M1: 30 second Bike
M2: 5 Hang Power Snatch + 5 Toes to Bar
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement, build in weight on the Hang Power Snatch
Bike: Round 1 easy to moderate pace, Round 2 moderate to hard pace
WOD
3 Rounds For Time
15 Hang Power Snatch @75/55
17/11 Calorie Bike
19 Toes to Bar
SCORE: Time
GOAL: 9:00-11:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Hang Power Snatch: lighter weight on purpose, go for big sets each round…good hip pop an drop, stand and repeat, focus on stringing them together
Row: RPE of 8, good push, breath and move
Toes to Bar: we are continuing to keep building these up, 15 last week, a bit more this week…use the Murph Mentality Option if needed
EQUIPMENT CONSIDERATIONS:
We have Row tomorrow and Running on Wednesday so I would try and keep the Bike
You could have two people share a Bike, one person does the workout as listed, the other starts on Toes to Bar, then goes to Hang Power Snatch, then the Bike
Ski would be the next could option
Lastly, you could do a format change that would allow 3 people to share a Bike:
Alt. EMOM 9
M1: 30 seconds Max Hang Power Snatch
M2: 30 seconds Max Calorie Bike
M3: 30 seconds Max Toes to Bar
MURPH MENTALITY: (scaled option)
6 Rounds: 8 Hang Power Snatch, 10/7 Calorie Bike, 10 Toes to Bar
NO BARBELL OPTION:
16 DB Hang Power Snatch (8 per arm)
BEGINNER: 45/35 or No Barbell Option, Lying Leg Raises or Alt. V-ups
SCALED: 65/45, Murph Mentality or Hanging Straight Leg Raises or V-ups
Rx+: 95/65
Comp: 115/80