0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-32:00 Olympic Lifting
32:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Forearm Stretch
Scorpions
Strength Warm-up
Progress to starting weight
Olympic Lifting
*many ways I mix up olympic lifting throughout the year, some examples…
Basic: sets of 5,3,2 or 1 at various %s
Complex: 1 Power Clean + 1 Hang Squat Clean at 65% and build
Unique: Build to Heavy Hang Power Clean, Max Unbroken Hang Power Cleans at 50% of heaviest weigh reached
*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: 12-minute time block
Controlled: Every 90 seconds for 12 minutes (8 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. If doing multiple reps there will be recommendations on who should be going touch n’ go with those reps and who should not
WOD Prep
2-3 Rounds
10 Double or Single Unders
5 Toes to Bar
3 Deadlift + 2 Hang Power Cleans + 1 Jerk (build to WOD weight)
WOD
4 Rounds
3-minute time block
36 Double Unders
12 Toes to Bar
Max Rounds of DT with remaining time
*12 Deadlift/9 Hang Power Cleans/6 Jerks
—1 minute rest between rounds—
*Pace Goal: 4-6 Rounds of DT
*pick up where you left off each round
Beginner: Line Hops, Lying Straight Leg Raises, 12 KB Deadlift, 12 Double DB Curl to Press
Scaled: 50 Single Unders, Hanging Straight Leg Raises, 135/95
Rx: 155/105
Rx+: 165/115
STRENGTH AND ENDURANCE EXAMPLE:
4 Rounds
3-minute time block
36 Plate Hops
12 Plate Sit-ups
Max Rounds of Complex with remaining time
*12 Double DB Deadlift/8 Double DB Curl to Press
—1 minute rest between rounds—