0:00-10:00 General Warm-up
10:00-13:00 Explanation of Specific Warm-up and key points of lift
13:00-21:00 Specific Warm-up
21:00-36:00 Strength
36:00-38:00 Clean up of weights not needed
38:00-42:00 Explanation of WOD and WOD Prep
42:00-47:00 WOD Prep
OF NOTE: Should be enough time for the specific warm-up and for those who need to use the bathroom…because someone always does 😁
47:00-55:00 WOD
55:00-60:00 Cool-down
OF NOTE: Depending on class size it won’t always work perfectly within the time allotted for each thing listed, but it gives a solid guideline to manage a good class and get done on time. Bigger class means you need to push to keep it to this and “herd cattle” effectively, smaller class sizes allows time to coach more specifically to each member
General Warm-up
3 Rounds
20-30 seconds each side Front Rack Stretch
20-30 seconds each side Forearm Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Inverted Toe Touches
20-30 seconds each side Standing Groin Stretch
3-5 Infant Squats
Specific Warm-up
3 Power Cleans + 3 Front Squats @40%
3 Power Cleans + 3 Front Squats @50%
5x1 Squat Cleans to build to starting weight
*can be done as an EMOM 8, adjust to your starting weight in the last minute
Strength
Squat Cleans 15x1 @75-85%
FOCUS:
Moderate to heavy weight, one rep at a time, this is NOT a time to max…this % range is great for using a heavyish weight rep after rep, this helps dial in technique
Focus on speed under the bar and a good front rack position
NO BARBELL OPTION:
Double DB Lunges 6x8 (4 each leg)
Work/Rest Ratio: Every 2:30 for 15 minutes
Switching up the movement this week
OF NOTE: This is something I started for this 6 week cycle. Good feedback so far. Owners have said it helps newer members, people trying out a free class if your gym does that and minimizes people cherry-picking. I have kept the same movement for a few weeks on a progression then switched it to a new movement on a progression.
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 15, use the remainder of the last minute to begin putting away any excess weights you don’t need for the WOD
OF NOTE: I personally always prefer the controlled time option. I believe it keeps everyone together on the same set and it allows coaches to more effectively coach. I give the open option because during my customized programming days there were owners very adamant about doing it that way. To each their own.
WOD Prep
3 Rounds
5 Lateral Bar Burpees
5 Back Squats
WOD:
AMRAP 8
8 Lateral Bar Burpees
8 Back Squats @115/80
SCORE: Rounds + Reps
PACE GOAL: 6-7 Rounds
FEEL:
Zero to 💯 real quick
The second half of this time frame will be very tough to maintain pace
FOCUS/STRATEGY:
Steady pace on the Lateral Burpees, force yourself to drop, you will get back up, remember you do not have to stand all the way when doing Lateral Burpees, stay low over the bar
Back Squat is the time to breathe and manage your heart rate, controlled steady reps to depth, keep reps unbroken, rest with it on your back as needed
Bar comes from the ground, if someone is not comfortable with the transition to their back then they can clean the barbell up and put it in the rack for each set of Back Squats…yes, this is considered scaled, but if it prevents the from wrecking themselves then it is worth it
BEGINNER: Half Burpees, 45/35
SCALED: 95/65
Rx+: 135/95
Comp: 155/105
OF NOTE: Comp level isn’t always just heavier, it can have many different things…higher skill movement, double KB/DB instead of single, unbroken reps, instead of AMRAP it is done as an EMOM, etc…