0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-32:00 Cardio + Core
32:00-34:00 Rest/water break/Machines put away
34:00-40:00 Explanation of WOD Prep and WOD with tips on how to be efficient with the KB Squat Cleans
40:00-42:00 Transition to WOD Prep
42:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings while holding onto Rig (front to back/side to side)
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
3-5 each way Seated Hip Openers
3-5 Inchworms
—then—
2 Rounds
20 Shoulder Taps
10 Air Squats
MANAGEMENT:
Full body fitness today, good variety in the warm-up, make sure everyone is ready to roll
Specific Warm-up
2 Rounds
30 seconds Machine of your choice easy to moderate pace
30 seconds Rest
30 seconds DB Drag Bear Crawl
30 seconds Rest
30 seconds for 6-8 Alt. V-ups (slow and controlled)
30 seconds Rest
MANAGEMENT:
If you need to share machines then have one do the machine while the other two do the Bear Crawl or Alt. V-ups and rotate through
Cardio + Core
Alt. EMOM 16
M1: Max Calorie Machine of your choice
M2: Max Distance DB Drag Bear Crawl (VIDEO)
M3: Max Alt. V-ups
M4: Rest
SCORE: Reps: Calories + Alt. V-ups
FOCUS:
Machine RPE around 8, hard but consistent, the rest is very short, this is meant to feel pretty continuous so make sure you pace accordingly
DB Drag Bear Crawl: quality over quantity here, keep a flat back and hips even with shoulders, place the DB in front of you (don’t throw it)
Alt. V-ups: quality and controlled reps
EQUIPMENT CONSIDERATIONS:
We did Bike (Assault or Echo) yesterday so I would do Row, Bike Erg or Ski
Technically 4 people can share one machine if needed, start people on different stations (including rest) and rotate through in the order listed
LOGISTICS:
Line all of the machines up on one side of the gym
10yd zones for the Bear Crawl, create lanes to keep it organized
WOD Prep
2 Push-ups
2 Single KB Hang Squat Cleans (1 each arm)
4 Push-ups
4 Single KB Hang Squat Cleans (2 each arm)
6 Push-ups
6 Single KB Hang Squat Cleans (3 each arm)
8 Push-ups
8 Single KB Hang Squat Cleans (4 each arm)
*build to WOD weight on the KB
WOD
8 Rounds For Time
10 Push-ups
10 Single KB Hang Squat Cleans @53/35
SCORE: Time
GOAL: 7:00-9:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Push-ups: chest to deck, full lockout, quality over speed, we are testing strength endurance here so see how long you can get 10 unbroken, when that goes keep doing as few of sets as possible each time
Single KB Hang Squat Cleans: good hip hinge keeping your chest up, hip pop to get momentum in to the KB, for this movement instead of focusing on popping the KB out in front like in a single arm KB swing, pull straight up and rotate to the shoulder like you are zipping up a jacket, drop into a full depth squat, make sure you stand all the way up before lowering the KB for the next rep, switch hands when needed, you could just alternate rounds as well
BEGINNER: Knees or Hands Elevated Push-ups, 26/18 (or DB @25/15) or KB/DB Goblet Squats
SCALED: Knees or Hands Elevated Push-ups, 35/26
Rx+: Hand Release Push-ups (these should be harder if done correctly), 70/53
Comp: 12 Hand Release Push-ups (these should be harder if done correctly), 88/62