0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Cardio is Hardio
31:00-33:00 Rest, put away Rowers/DBs/KBs
33:00-37:00 Explanation of 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
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
30 seconds each way On All Fours Wrist/Forearm Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yds Walking Quad Stretch
10yds Walking High Knee Hugs
10yds Alternating Groin Stretch
10yds Walking Hip Openers
—then—
2 Rounds
10 Air Squats
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Good full body warm-up followed by some movements to get the heart rate up, blood flow to the legs and your core
Specific Warm-up
3 Rounds
10/8 Calorie Row
30 seconds Front Plank
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Round 1 Run is easy pace, Round 2 moderate, Round 3 hard pace
Cardio is Hardio
Alt. EMOM 15:
M1: 40 second Max Distance Row
M2: 40 second Max Distance Double KB Farmer’s Carry
M3: Rest
FOCUS:
Cardio + Core/Grip Strength to help improve for the “Carry On” Test
Row: RPE of 8, aggressive pace but not all out…focus on long and strong pulls, breath
Carry: this can be done with DBs or KBs, weight in each hand, find something that is challenging to hold on to in the last 10-15 seconds
EQUIPMENT CONSIDERATIONS:
This allows two people to share a Rower/DBs/KBs…start the at different stations then switch, both rest at the same time
Ski would be the next best option if you still don’t have enough Rowers
Bike would be the last option
CARRY:
For today we are really trying to work on grip strength endurance so the double carry is a great option for that, but if you have sandbags or other equipment that doesn’t get used much in class then this is a good time to use it…battle ropes could even be a good option here
Sled push/pull or Tire Flips could also be in place of the Row
WOD Prep
Round 1: 10 Double Unders/Single Unders + 5 Power Cleans @just below first WOD weight
Round 2: 10 Double Unders/Single Unders + 4 Power Cleans @first WOD weight
Round 3: 10 Double Unders/Single Unders +3 Power Cleans @second WOD weight
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Good opportunity to help members with their technique
WOD
AMREP 9
50 Double Unders
20 Power Cleans @115/80
40 Double Unders
15 Power Cleans @135/95
30 Double Unders
Max Power Cleans with remaining time @155/105
SCORE: Reps (Total…you have 155 reps when you get to the max reps)
GOAL: 7:30 or less to get to the max reps
PACE: Zero to 💯 real quick…this will escalate quickly, stick with it
FOCUS/STRATEGY:
Double Unders: go for big sets every time, gotta get through these to get to the cleans…relax your shoulders, hands slightly in front of the body, quick wrists, breath
Power Cleans: go for broke early, gotta get to the max rep set, have a plan on what touch n’ go reps you will do for the sets of 20 and 15, the max reps will be best as singles
NO BARBELL OPTION:
Double DB Hang Cleans (aka, hip pop curls)
BEGINNER: Line Hops, 45/35, 75/55, 95/65 or No Barbell Option
SCALED: Single Unders, 95/65, 115/80, 135/95
Rx+: 135/95, 155/105 165/115
Comp: 155/105, 165/115, 185/125