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 Strength
29:00-31:00 Put away any plates not needed, get out jump ropes
31:00-36:00 Explanation of WOD Prep and WOD
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 reps of 5 seconds Up Dog
10yd Walking Hip Openers
10yd Lunge and Rotate
10 Infant Squats
—then—
2 Rounds
10 Back Squats @empty barbell
20 Scissor Kicks
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up, Scissor Kicks will get the core primed for heavy Back Squats
Specific Warm-up
Round 1: 5 Tempo Back Squats @40%
Round 2: 4 Tempo Back Squats @50%
Round 3: 3 Tempo Back Squats @60%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique, 31X on tempo…solid 3 seconds down, dead stop pause, full speed back up
Strength
Tempo Back Squats 5x2 (31X) @70-80%
FOCUS:
Solid 3 seconds down, dead stop pause, full speed back up…go slower than you think, stay braced, good depth
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30
NO BARBELL OPTION:
Double DB Squats 5x8, reps decreased, try to increase weight from last week
WOD Prep
Alt. EMOM 6
M1: 30 second Row
M2: 4 Power Cleans + 2 Thrusters
M3: 10 Double Unders
MANAGEMENT/FOCUS:
Great time to help members with the barbell movements and Double Unders
WOD
50/40 Calorie Row
25 Power Cleans @135/95
100 Double Unders
25 Thrusters @95/65
SCORE: Time
GOAL: 10:00-12:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
FLOW: for Rx men should have 45s for each side and 25s for each side, women should have 25s, 5s and 15s for each side…after completing the Power Cleans I would change on side of the barbell, do 50 Double Unders then change the other side, do the other 50 Double Unders then you are ready for Thrusters
Row: RPE 7, this is a trap if you come out way to hot, with stringing together Power Cleans right after then into Dubs before Thrusters, if you blow up your heart rate right out of the gate you will never recover
Power Cleans: we do a lot of workouts where steady singles is the goal, today try and string at least 5 together at a time
Double Unders: go for big sets each time you pick up the rope, relax your shoulders, quick wrists
Thrusters: last movement of the workout, go for broke, empty it out
EQUIPMENT CONSIDERATIONS:
If you need to share rowers, I would still have Thrusters last…so have them do Double Unders, Power Cleans, Row, Thrusters
Ski would be the next option
You could also stagger the start by 3:00 to share rowers
NO BARBELL OPTION:
26 Single DB Hang Power Cleans (13 each side)
26 Single DB Thrusters (13 each side)
BEGINNER: Lying Leg Raises, 75/55 or No Barbell Option
SCALED: V-ups or Alt. V-ups unless you had to use those movements Monday, if so then do Hanging Straight Leg Raises, 115/80
Rx+: 165/125
Comp: 185/125