0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Accessory Work
30:00-32:00 Put away Barbells, DBs, Bands and Benches
32:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
15 second Hang From Rig
5 reps of 5 seconds Down Dog with Calf Stretch
5 Scorpions each way
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Banded Pull Aparts
10 Banded Good Mornings
10yd each way Lateral Plank Walk
—then—
2 Rounds
10 Ring Rows
10 Push-ups
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
2 Rounds
10 Single DB Curls (5 each arm)
10 Single DB Tricep Kickbacks (5 each arm)
30 second Side Plank (15 second each side)
MANAGEMENT/FOCUS:
I would do a round every 2:30, this is plenty of time for people to share equipment
Accessory Work
Barbell Bicep Burner 3x21
Single DB Tricep Kickbacks 3x12 each arm
Banded Chops 3x10 each side (VIDEO)
FOCUS:
Barbell Bicep Burner: the weight will not have to be very heavy to be effective, for many this will just be an empty barbell…FLOW: 7 bottom half curls, from full extension up to 90 degrees, then 7 full range of motion curls, then 7 top half curls, from the top down to 90 degrees…keep it controlled and quality, no bro reps…if you need to go lower than barbell weight you can go with Double DB
Single DB Tricep Kickbacks: knee on a box or bench, other foot out to the side, hand opposite the knee on a box or bench will have the DB, pull up to your side then from there only hinge at your elbow to extend fully then back to the starting position, focus on quality reps
Banded Chops: this is all about being slow and controlled, don’t let the band bounce and pull you around
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. Every 1:30: M1: Bicep Burner, M2: Kickbacks, M3: Banded Chops
Start people on different movements so you can share equipment
WOD Prep
Round 1: Half Rope Climb + 5 Burpee to MB Slam
Round 2: 3/4 Rope Climb + 5 Burpee to MB Slam
Round 3: Full Rope Climb + 5 Burpee to MB Slam
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on Rope Climbs, do a round every 2:00
WOD
AMRAP 10
2 Rope Climbs
10 Burpee to MB Slam @50/35
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:
Rope Climbs: focus on efficiency with your foot clamp, the higher up near your shoulders you can get your clamp the more efficient you will be and the less grip and pulling fatigue will accumulate
Burpee to MB Slams: just like sounds, do a burpee, jump up to the MB with your chest up, then go into your MB Slam…breath, move, stay consistent
ROPE CLIMB MODIFICATIONS:
12 KB Swing High Pulls: just like they sound, go back into your normal swing then when coming through instead of going out in front you will pull up with elbows high
You could split the Burpees and MB Slams…so AMRAP 10 of 10 Burpees and 10 MB Slams
BURPEE TO SLAM MODIFICATIONS:
This is a great Burpee variation, if you do not have enough slam balls you could use the Wall Balls that you have, it will still be challenging
You could also use Sandbags…so Burpee to Sandbag to shoulder or over shoulder
BEGINNER: Alt. V-ups, Double DB Push Press @25/15
SCALED: Half or 3/4 Rope Climbs or one of the modifications, 35/20
Rx+: One Legless, one Regular Rope Climb, 70/50