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 KBs, Barbells and Plates
30:00-37:00 Explanation of WOD Prep and WOD
37:00-39:00 Transition to WOD Prep
39:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Across Shoulder Stretch
20-30 seconds each side Pec Stretch on Rig
5 reps of 5 seconds each Up Dog to Child’s Pose
10yd Walking Quad Stretch
10yd Walking High Knee Hugs
10yd Lunge and Rotate
20 Shoulder Taps
—then—
2 Rounds
10 Push Press @empty barbell
10 Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
The movements in the second section will prime the shoulders and back for the upper body strength work
Specific Warm-up
Round 1: 5 Push Press @40% + 10 Single KB Bent Over Rows (5 each arm)
Round 2: 4 Push Press @50% + 8 Single KB Bent Over Rows (4 each arm)
Round 3: 2 Push Press @60% + 6 Single KB Bent Over Rows (3 each arm)
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on Push Press
Build in weight on the KB Bent Over Rows
Strength
Push Press 1-rep max
Single KB Bent Over Rows 5x6 each arm
FOCUS:
We maxed on Strict Press, no we max on Push Press, then we will begin working on technique and strength in the Push Jerk
The Push Jerk can be a difficult lift for some to learn, in my experience people end up accidentally doing a Push Jerk when trying to go heavy on a Push Press…great coaching opportunity today
Single KB Bent Over Row: KB in one hand, slight bend in the knee, chest parallel to the ground, brace, pull up to your side, squeeze your shoulder blade, then back down, 6 on one arm, then 6 on the other
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Push Press, M2: Rows
This allows people to share equipment and racks
NO BARBELL OPTION:
Double DB Push Press 6x2
WOD Prep
3 Rounds
10 Double Unders
6 V-ups
MANAGEMENT/FOCUS:
Great time to help members more specifically with each efficiency on Double Unders and quality form on V-ups
I would do this as an EMOM or every 1:30
WOD
For Time
80 Double Unders
40 V-ups
60 Double Unders
30 V-ups
40 Double Unders
20 V-ups
20 Double Unders
10 V-ups
SCORE: Time
GOAL: 9:00-11:00
PACE: Calculated…muscle burn on the V-ups will be the limiting factor
FOCUS/STRATEGY:
Double Unders: relax, relax, relax, breath…quick wrists. go for big sets each round
V-ups: quality reps (no flopping around), control your hands and feet…it is 100 reps, so these will get spicy
MURPH MENTALITY: (scaling option)
This is for those who can do Double Unders, but only a lower amount then you could scale the format to 10 Rounds of 20 Double Unders and 10 V-ups
BEGINNER: Line Hops, Lying Leg Raises or Flutter Kicks
SCALED: Single Unders, Alt. V-ups
Rx+/Comp: GHD Sit-ups (be careful with the volume, 100 of these is a lot, cut back a bit if needed…maybe less reps for Rx+ and the full 100 for Comp)