0:00-10:00 General Warm-up
10:00-15:00 Explanation of Specific Warm-up and key points of lifts
15:00-20:00 Specific Warm-up
20:00-32:00 Strength
32:00-35:00 Clean-up of equipment
35:00-38:00 Explanation of WOD Prep and WOD
OF NOTE: The WOD today has Rope Climbs, specifically for this movement I will always give other movements you can switch this to in the notes, some just don’t have enough ropes or prefer not to do Rope Climbs. Another thing with this movement and other gymnastics movements like Pull-ups, T2B, Handstand Push-ups, etc. is that in my opinion there is nothing a coach is going to go over in the WOD brief that is going to magically make someone get their first rep. This is not the time to go over a full progression on these movements, that is a clinic that should be separate and you should charge people for 😁 For the WOD, you either have the movement or you don’t. Go over the movement and scaling options. Now, there are times in the specific warm-up I will have some drills or when it is the long WOD of the week that I will program time to go over in more detail Oly lifts, skills, etc. to have somewhat of a “mini clinic” before the WOD. This is great skill work, but honestly I feel the majority of skills are progressed and achieved by work outside of class.
38:00-43:00 WOD Prep
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
6-10 Wall Scap Slides
3-5 each way Thread the Needle
30 second hold Child’s Pose
3-5 reps Up Dog with 10 second hold at the top
10yd Lunge and Rotate
10 Empty Barbell/PVC Strict Press
10 Band Pull Aparts
Specific Warm-up
5 Strict Press @40%
4 Strict Press @50%
3 Strict Press @60%
2 Strict Press @65%
1 Strict Press @70%
*4 Double DB Top Down Rows (2 each arm) in between each strict press warm-up set
Strength
Strict Press 5x2 @75-80%
Double DB Top Down Bent Over Rows 5x10 (5 each arm) (VIDEO)
FOCUS:
Core braced to keep lower back from arching during the press, both feet glued to the ground, solid lockout and finished overhead position with arms covering ears
Chest parallel to the ground, slight bend in the knee, keep the DBs pulled closed to your chest, alternate down to full extension, squeeze the shoulder blade on the way up
OF NOTE: Any push in the strength section will always have some type of pull with it to balance out the push/overhead to pull ratio for strength and shoulder health. I will mix up the pulling unless we are on a specific progression for it, like Strict Pull-ups.
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30 (last set beginning at the 10:00 mark), after your lest set use the remaining time to begin putting all weights, DBs and bars back
NO BARBELL OPTION:
Double DB Strict Press 5x5
Keep the Top Down Rows
Work/Rest Ratio: Do both movements every 2:30 for 12:30 (last set beginning at the 10:00 mark)
WOD Prep
2-3 Rounds
1 Rope Climb
40yd KB Front Rack Carry
WOD:
AMRAP 12
1,2,3 Reps Repeating
Rope Climb
20yd KB Front Rack Carry @53/35
SCORE: Rounds + Reps
PACE GOAL: 3 cycles through the 1,2,3
EXECUTION:
I would do 10yd zones for the carry, should help with space needed for Rope Climbs
1 Rope Climb, 1 20yd Carry, 2 Rope Climbs, 2 20yd Carries, 3 Rope Climbs, 3 20yd Carries, then back to 1, etc…
FEEL:
Muscle Fatigue
Grip and Core on 🔥
STRATEGY:
Focus on your foot clamp getting as high as you can for efficiency with each rep
KB must be held with both hands in the front rack
EQUIPMENT CONSIDERATIONS:
People can share ropes, you would rest anyway. You’re not doing touch n’ go Rope climbs 😁
CARRY MODIFICATIONS:
This is a great time to change the KB carry to some objects not every gym has, but if you do then use them. Sandbags, heavy D-balls, etc.
ROPE CLIIMB MODIFICATION OPTIONS:
Turkish Get-up, reps 1,2,3 repeating (which is 6 reps, so make sure you do 3 per arm)
MB Slams, reps 5,10,15 repeating, carry stays at 1,2,3 repeating
KB Sumo Deadlift High Pulls, reps 5,10,15 repeating, carry stays at 1,2,3 repeating
BEGINNER: One of the modifications listed, 26/18
SCALED: Half or 3/4 Rope Climbs or Rope Pulls or on of the other modifications listed, 35/26
Rx+: 70/53
Comp: 88/82