0:00-10:00 General Warm-up
10:00-13:00 Explanation of Specific Warm-up and key points of movements
13:00-18:00 Specific Warm-up
18:00-30:00 Flex Friday
30:00-32:00 Cleanup
32:00-37:00 Explanation of WOD Prep and WOD
OF NOTE: remember the note from the previous day on skills
37:00-42:00 WOD Prep
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
10/10 Leg Swings (front to back/side to side)
10 Banded Pass Throughs
10 Banded Around the Worlds
10 Banded Pull Aparts
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Banded Overhead Squats
Specific Warm-up
3 Rounds
5 Barbell Curls (build to starting weight)
5 Dips
20 second Side Plank (10 seconds each side)
Flex Friday
Barbell Curls 4x8
Ring/Matador/Bench Dips 4x8 (12 for bench dips)
Weighted Side Planks 4x30 seconds (15 seconds each side)
FOCUS:
Bis, Tris and Core…flex in the mirror after 💪
Ring/Matador can be strict, kipping or banded, full range of motion past 90 degrees, full lockout at the top
Straight legs is more difficult than bent legs on bench dips
Hold DB or Plate at side for Side Planks
OF NOTE: Training should be fun and accessory work is important. A lot of programming I have seen has accessory work as optional that a lot of members don't do. They might not like it, but it can be a huge difference maker. As a programmer, I always strive to give people enough of what they want but also a lot of what they need to consistently get better.
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Curls, M2: Dips, M3: Planks
This allows people to share equipment, get into groups of three, start at different stations and rotate through
Begin cleaning up after the reps in the last minute
WOD Prep
3 Rounds
6-10 Toes to Bar
100m Run
—then—
6,4,2 on Power Cleans to build to WOD weight
WOD:
3 Rounds For Time
20 Toes to Bar
200m Run
10 Power Cleans @155/105
SCORE: Time
PACE GOAL: 11:00-13:00
FEEL:
Grindin’ All My Life
T2B will be the limiting factor
STRATEGY:
Break early to maintain consistent sets throughout on T2B, always do as many T2B as you can before you scale…if you never do the skill in a workout, you will never do the skill in a workout
RPE of 8-9 on the Run, push the pace, it’s only 3 Rounds
Steady, quick singles on Power Cleans, hip pop and drop, fire those elbows through like guns in a quick draw
WEATHER CONSIDERATIONS:
200yd Shuttle Run inside
250/200m Row
250/200m Ski
400m Bike Erg
“MURPH MENTALITY” MODIFICATION:
For those who can do T2B, but 20 each round would really slow them down, here is a different format to use so they can do all T2B or at least more of them before they scale…yes, this format change is considered scaled, but it will help them progress faster
6 Rounds: 10 T2B, 100m Run, 5 Power Cleans
OF NOTE: This is something I wish a lot more people would utilize, it helps people progress at such a higher rate than going immediately to the scaling option or standing there staring at the rig or doing slow singles with bad form
BEGINNER: Lying Leg Raises, 95/65
SCALED: Hanging Straight Leg Raises, 135/95
Rx+: 165/115
Comp: 185/125
OF NOTE: I always preach to our coaches and members that you should pick the appropriate level for each movement. Just because you scale one thing, does not mean you have to scale the whole thing. Just because you can Rx cleans here doesn’t mean you should struggle through T2B if you aren’t efficient yet and get one round done in 10 minutes. If you use the Rx weight, but use the format modification for T2B is that a scaled score, yes? But if you don’t get hung up on this you will progress much faster