0:00-15:00 General/Specifc Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Hip Openers
Iron Crosses
Pigeon Stretch
Specific Warm-up
Progress to starting weight
Lower Body Strength
*many ways I mix up lower body strength throughout the year, some examples…
Basic: sets of 5 at 75-85%
Complex: 1 Pause Back Squat + 1 Back Squat at 70% and build
Unique: work to 3-rep Front Squat, then Max Rep Back Squat with that weight
*for any of these I will provide: Open, Controlled and Member Specific time recommendations, use any or all of them…Example from what is above
Open: 15-minute time block
Controlled: Warm-up sets EMOM 5: 2 Back Squats at 50-60%, Working sets Every 2 minutes for 10 minutes (5 sets)
Member Specific: recommendations for work to rest ratio based off your max compared to your body weight on the various lifts. Those that have a higher max relative to their bodyweight can lift heavier and therefore need more rest…beginners cannot yet lift heavy enough to necessitate rest so they could do more sets to work on the movement
WOD Prep
3 Rounds
2 Power Snatch (build to WOD weight)
3 Lateral Bar Burpees
WOD:
AMRAP 10
5 Power Snatch
10 Lateral Bar Burpees
*Pace Goal: Average completion of round every 1:30-2:00
*steady singles on snatch, consistent pace on the burpees
*snatch weight should be around 60-70% of your power snatch 1rm…remember there weights within the listed weights…choose what get’s you the stimulus
Beginner: PVC, Training Bar or 45/35, Up Downs
Scaled: 115/75
Rx: 135/95
Rx+: 155/105
STRENGTH AND ENDURANCE EXAMPLE:
AMRAP 10:
10 Barbell Upright Rows
20 Lateral Hops over Barbell