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 Barbells and Plates, get out KBs
30:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-46:00 Transition to WOD
46:00-55:00 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 Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd Walking Straight Leg Marches
10yd Inchworms
—then—
2 Rounds
20 Shoulder Taps
10 Ring Rows
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: 6 Push Jerk @light weight + 6 KB Upright Rows
Round 2: 4 Push Jerk @moderate weight + 4 KB Upright Rows
Round 3: 2 Push Jerk @starting weight + 2 KB Upright Rows
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00, great time to coach each member more specifically
Build in weight on the KB Upright Rows
Strength
Push Jerk 5x3
KB Upright Rows 5x10
FOCUS:
We did 5x4 last week, we have 5x3 this week, then 5x2, then 1-rep max
Just like last week, I would recommend they not string reps together unless they are pretty seasoned with this lift…do a rep, bring it down to the shoulders, reset and then go
KB Upright Rows: both hands on one KB, stand tall, pull the KB up to around your upper chest area, both elbows above the KB, controlled reps
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30 complete both movements, last set at the 10:00 mark
This allows people to share equipment and racks
NO BARBELL OPTION:
Double DB Push Jerk 5x3
WOD Prep
Alt. EMOM 6
M1: 6-10 Russian KB Swings
M2: 30 seconds Bike
MANAGEMENT/FOCUS:
Great time to help members more specifically with each Swings and pace on the Bike
Build in weight on the Russian KB Swings
WOD
For Time
100 Russian KB Swings @53/35
50/35 Calorie Bike
SCORE: Time
GOAL: 7:00-9:00
PACE: Send it and see what happens 😁
FOCUS/STRATEGY:
Swings: go for big sets every time you pick up the KB…chest up, slight bend in the knee, good hip hinge and hip pop, flex your butt, arms are just along for the ride
Bike: whatever you got left, the faster you move, the faster you are done 😬
EQUIPMENT CONSIDERATIONS:
A couple different options to share Bikes…you could have one person start on the Bike while the other starts on swings, time frames should be close…or you can stagger the start by a couple minutes
You have Rowing in the Cardio is Hardio section on Thursday, but if needed you could Row or Ski
BEGINNER: 26/18, might cut down the reps to 80 Swings and 40/25
SCALED: 35/26
Rx+: 70/53
Comp: 88/62