0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-26:00 Strength

26:00-29:00 Put away DBs, KBs and Benches, get out barbells and plates

29:00-35:00 Explanation of WOD Prep and WOD

35:00-37:00 Transition to WOD Prep

37:00-43:00 WOD Prep

43:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

Mobility:

10 PVC Pass Throughs

10 PVC Around the Worlds

Flexibility:

20-30 seconds PVC Lat Stretch

20-30 seconds each side Arm Across Shoulder Stretch

20-30 seconds each side Standing Tricep Stretch

5 each way Lunge and Rotate to the ceiling (whatever leg is out front that same arm rotates up to the sky, you can do all on one leg or switch every rep)

10 Inchworms

Movement:

10/10/10 Arm Circles (forward/backward/side to side)

20 Shoulder Taps

Specific Warm-up Prep:

10 Single DB Push-up to Row (10 total push-ups, 5 rows each arm)

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to get everything primed for the Upper Body Strength

Specific Warm-up

3 Rounds

4 Single DB Incline Bench Press (2 each arm)

4 Double KB Bent Over Rows

MANAGEMENT/FOCUS:

• Good opportunity to help members more specifically with both movements

• Build in weight over the 3 Rounds, recommend doing a round every 2:00

• People can share equipment

Flex Friday

Single DB Incline Bench Press 5x5 each arm

Double KB Bent Over Rows 5x8

FOCUS:

• OF NOTE: if you do not have incline benches or are not comfortable using rubber bumper plates to make regular benches incline, then just do Single DB Flat Bench Press

• INSTRUCTIONS: if you have never done this, it takes a bit of set up but it is worth it for something that we don’t do very often but is very beneficial…place 2-3 rubber bumper plates under one side of the bench, make sure the base of that side is near the middle of the plates and sturdy

• Incline Press: head, upper back and butt on the bench, feet flat on the floor, elbows should stay below the shoulders during the full range of motion, bring the DB down to touch the side of your chest, fully lockout at the top, 10 total reps, 5 each arm

• Double KB Bent Over Rows: slight bend in the knee, chest parallel to the ground, KB in each hand, pull both up to your side, squeeze your shoulder blades and lower under control

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Bench, M2: Rows

WOD Prep

3 Rounds

2-4 Lateral Bar Burpees

Complex: 4 Deadlift + 2 Hang Power Cleans

MANAGEMENT/FOCUS:

• Use this time to coach members more specifically on each movement, build in weight on the Complex, do a Round every 2:00

WOD

AMRAP 12

12 Lateral Burpees

9 Deadlift @135/95

6 Hang Power Cleans @135/95

SCORE: Rounds + Reps

GOAL: 5 Rounds

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

FOCUS/STRATEGY:

• Lateral Bar Burpees: you can do Bar Facing if you think you will have room, the reason I usually only do regular or lateral is because of space in the class

• Deadlift: if you are going to break before Hang Power Cleans then make sure you don’t do 9 because you will do an extra Deadlift before the Hang Power Cleans…keep your core braced, hips start below your shoulders and above your knees, once the barbell gets to your knee flex your butt to get to full hip extension

• Hang Power Cleans: if you set the barbell down at any time during these then make sure you stand to full hip extension before beginning you reps, good hip pop and drop, stand repeat

NO BARBELL OPTION:

• Russian KB Swings

• KB Upright Rows

BEGINNER: 95/65 or No Barbell Option

SCALED: 115/80

Rx+: 155/105

Comp: 185/125