0:00-15:00 General/Specific Warm-up
15:00-25:00 Technique Work
25:00-32:00 Transition to WOD
32:00-52:00 WOD
52:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
Front Rack Stretch
Forearm Stretch
Child’s Pose
Scorpions
Kneeling Hip Flexor Stretch
Technique Work
2-3 sets of 2-3 Reps of Power Cleans + Pause Touch N’ Go Power Cleans (VIDEO)
2-3 sets of 2-3 Touch N’ Go Cleans
MANAGEMENT:
Take them through the pause reps on command, don’t be afraid to hold them in positions so they can check their position, this is very light weight
Moderate weight on the Touch N’ Go Cleans
WOD Prep
2-3 Rounds
4 Burpees
4 Power Cleans
4 Box Jump Overs
4 Single DB Shoulder to Overhead
WOD:
AMRAP 20
2 Burpees
2 Power Cleans @155/105
2 Box Jump Overs @24/20”
2 Single DB Shoulder to Overhead @50/35
4 Burpees
4 Power Cleans @155/105
4 Box Jump Overs @24/20”
4 Single DB Shoulder to Overhead @50/35
6,8,10,12…etc.
SCORE: Rounds + Reps
PACE GOAL: Through the round of 12
FEEL:
Grindin’ All My Life
Each movement will feel like a full body movement so as the rounds move forward accumulation of fatigue will compound quickly, keep grinding
STRATEGY:
Go slower than you think especially in round 2-6, settle in and try to stay consistent
Steady pace on the burpees, force yourself to drop, you will get back
Work on doing Touch N’ Go power clean reps like we worked in earlier in class, try to maintain at least 2 or 4 reps connected throughout
Steady pace on the Box Jump Overs
Switch hands as needed on the Shoulder to Overhead, try to keep the DB off the ground until you complete all reps
Focus on your breathing and try to manage your heart rate
PARTNER OPTION:
Same format, just split the reps as needed
BEGINNER: Up Downs, 75/55, 16/12” (find a height to jump on even if that is stacking rubber plates, step-ups will not help you get box jump overs, jumping will), 25/15
SCALED: 115/80, 20/16”, 35/20
Rx+: 155/105, 70/50
COMP: 185/125, Box Clear Overs @24/20”, 70/50
JACKEDuary Day 4
5 Rounds
30sec Air Squats
30sec Rest
30sec Wall Sit
30sec Rest