0:00-15:00 General/Specific Warm-up
15:00-27:00 Skill Work
27:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Up Dog to Down Dog
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Skill Work
2 minutes coaching what these movements help…being active in the lats with the pulldown into the bar, then feeling that pulldown as you do your leg raises
Alt. EMOM 4
10 Lying PVC Pulldowns (VIDEO)
10 Banded PVC Leg Raises (VIDEO)
2 minutes coaching explanation of Knee Raises and Elevating Toes to Bar
EMOM 4
4-6 Knee Raises (VIDEO) OR Elevating Toes to Bar (VIDEO)
*if doing knee raises, the focus still has to be on the rhythm of the kip swing and how that helps them not swing all over the place
*elevating T2B are a great warm-up and fine tune of technique for those who can do T2B, this helps them stay smooth and focus on technique as they slowly work their toes towards the bar with each rep
WOD Prep
2-3 Rounds
4 Toes to Bar
6 Single DB Hang Clean and Jerks
10/7 Calorie Bike
WOD:
Open Workout 18.1
AMRAP in 20 minutes
8 Toes-to-Bars
10 Single DB Hang Clean-&-Jerks @50/35
12/9 calorie Bike
SCORE: Rounds + Reps
PACE GOAL: 9-12 Rounds
FEEL:
Steady Eddy or Betty
The T2B, Clean & Jerk and Bike reps/Calories are relatively low, this should allow you to stay consistent over the duration
STRATEGY:
Start out just a little bit slower than you think and look to have minimal fall off each round
Try to stay unbroken on T2B or no more than two sets
Switch hands as needed on the DB Clean & Jerks, but do them all without putting the DB down
We have been working a lot during Cardio with an RPE of 7, that holds true here with the Bike
PARTNER OPTION:
Same reps, split them as needed
BEGINNER: Lying Leg Raises, 25/15, 8/6 Calorie bike or partner version with scaled movements
SCALED: Knee Raises, 35/20 or partner version with Rx movements
JACKEDuary Day 5
Barbell Hip Thrust 4x8 (VIDEO)