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 DBs
30:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
5 Scorpions each way
5 each way Seated Hip Openers
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10yd Lunge and Reach Overhead
10 Infant Squats
—then—
3 Rounds
Barbell Complex: 5 RDLs + 5 Front Squats + 5 Back Squats
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the hips, legs and core ready to go
Specific Warm-up
Round 1: 3 Front Squats + 3 Back Squats @40% of Front Squat Max
Round 2: 2 Front Squats + 2 Back Squats @50% of Front Squat Max
Round 3: 1 Front Squats + 1 Back Squats @60% of Front Squat Max
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on both squats
Strength
Squat Complex: 5 sets
2 Front Squats + 4 Back Squats @70-80% of Front Squat Max
FOCUS:
New cycle, let’s go! Front Squat will be the main lift, we will mix in some Back Squat here and there with it, not always on the same day
FLOW: complete the 2 Front Squats, rack the bar, immediately pick it up on your back and complete the Back Squats
We will end this cycle with a 1-rep Max on Front Squat
Front Squat: you should always, but especially at the beginning of the cycle, set the tone with your depth and technique
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30, the last set will be at the 10:00 mark
NO BARBELL OPTION:
KB Goblet Squats 5x12
we will keep this movement for the cycle, the reps will decrease so weight can increase
WOD Prep
Round 1: 1/2 Rope Climb + 4 DB Lunges + 4 AbMat Sit-ups
Round 2: 3/4 Rope Climb + 6 DB Lunges + 6 AbMat Sit-ups
Round 3: Full Rope Climb + 8 DB Lunges + 8 AbMat Sit-ups
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency all movements
Build in weight over the 3 Rounds on DB Lunges
Recommend a round every 2:00
WOD
AMRAP 12
2 Rope Climbs
10 DB Lunges @50/35
15 AbMat Sit-ups
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:
Rope Climbs: focus on efficiency with your foot clamp to make it less pulls for each Rope Climb, two people can share one rope, just do you go/I go, you will appreciate the rest and it will help to keep your pace going
DB Lunges: hold the DB anywhere you want, for grip purposes I would put it on your shoulder, forward/reverse/walking is allowed, either way focus on keeping your chest up and driving through your front heel to stand to full hip extension
Sit-ups: breath, move, stay consistent
ROPE CLIMB MODIFICATIONS:
10 MB Slams, if you change to this I would make the Lunges with a MB as well for simplicity
10 KB Sumo Deadlift High Pulls, once again I would use the KB for Lunges as well
10 Barbell Sumo Deadlift High Pulls, I would keep the DB for Lunges
BEGINNER: One of the modifications, 25/15
SCALED: 1/2 or 3/4 Rope Climb or one of the modifications, 35/20
Rx+: 70/50
Comp: 1 Legless/1 Regular each round, 88/62 KB for Lunges