0:00-10:00 General Warm-up
10:00-19:00 Explanation of WOD Prep and WOD
19:00-21:00 Transition to WOD Prep
21:00-31:00 WOD Prep
31:00-35:00 Transition to WOD
35:00-60:00 WOD
60:00-65:00 Cool-down
General Warm-up
Mobility:
20-30 seconds Child’s Pose
On all fours wrist mobility (side to side, front to back, use different angles)
Flexibility:
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Seated Hamstring Stretch (legs out wide, stretch one way at a time)
20-30 seconds Seated Groin Stretch
20-30 seconds each side Lunge and Lower (take your elbow down to your ankle, if the left leg is out front then take your left elbow to your left ankle)
Movement:
10yd Shuffle out
10yd Shuffle back
10yd High Knees
10yd Butt Kicks
Specific Warm-up Prep:
2 Rounds
10 Plank Up Downs (move from your elbows up to your hands, up and down is one rep)
10 Lateral Lunges (5 each way)
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Option #1: If you are doing the Turkish Get-ups then do this warm-up
1 Round
5 Crunch and Punch each side (VIDEO)
5 Hip to Knee each side (VIDEO)
5 Lunge to T each side (VIDEO)
Option #2: if you are taking Turkish Get-ups out and doing other movements
Alt. EMOM 10
1 minute of each movement you have, select time of 20 seconds or reps that will take 20-30 seconds
MANAGEMENT/FOCUS:
Don't get overwhelmed, have fun, email me if you need help, it is listed in the WOD notes
WOD
Alt. EMOM 25
M1: 1 Turkish Get-up Right Arm
M2: 1 Turkish Get-up Left Arm
M3: 40yd Heavy DB Front Rack Carry
M4: 4-10 Tire Flips (depends on your weight)
M5: 40yd Bear Crawl
SCORE: For Quality
GOAL: breath, move, have fun
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
TRAINING. IS. FUN…remember that
If doing the Tire Flips, remember that you can have teams of 2 or 3 flip one tire together if needed
This is a day to have some fun with equipment you don’t usually get to use in class…I listed some movements that almost all gyms should be able to do, but this is a day for Sleds, Battle Ropes, Sandbags, Sledgehammers, Yoke racks, Landmines, etc.
Even if you only have three of things like these, 5 stations will allow 15 people to use them, 6 stations would allow 18 people…if you need to do 6 stations then do Alt. EMOM 24 or 30, up to you…you could also have two people at a station to allow even more people to use the equipment…you would start people at different stations and rotate through in order…you are only limited by your creativity
You can do time based, like 30 seconds for each movement which would make this 30 on and 30 off for the duration…or you can pick reps that would take no longer than 30-40 seconds
IF YOU NEED HELP PLEASE EMAIL MESSAGE ME