THURSDAY 09 FEB 2023

“Wait A Minute” [SWEAT]

10 Rounds x AMRAP 1:

180′ Shuttle Sprint

6 Dumbbell Snatches (50/35)

Max Box Jump Overs (24″/20″)

 

Rest 1 Minute Between Rounds

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

• Category: Sprint
• Score: Total Reps
• Logistics: Large classes can partner up for a you go, I go format.
• Box Jumps: No Rebounding
• Shuttle Run: Can set the shuttle up anyway based on space as long as it hits 180′.
• Dumbbell Snatch: Quick and unbroken every round.

Strategy 

Simple

• Push the shuttles.
• Smooth on the snatches.
• Aggressive on the box jump overs.

MODIFICATIONS

SHUTTLE SPRINT

• 5/4 Calorie Erg Machine
• 5 Line Facing Burpees

DUMBBELL SNATCHES

• Sub Barbell
• Dumbbell Clean

BOX JUMP OVERS

• Broad Jumps
• Box Step Overs

 

General Warmup [0:00 – 5:00]

200m Run

30 Second Arm Circles

30 Second Calf Raises

30 Second Down Dog

200m Run

30 Second Active Samson

30 Second Active Spiderman

30 Second Knuckle Draggers

200m Run

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

• Category: Sprint
• Score: Total Reps
• Logistics: Large classes can partner up for a you go, I go format.
• Box Jumps: No Rebounding
• Shuttle Run: Can set shuttle up anyway based on space as long as it hits 180′.
• Dumbbell Snatch: Quick and unbroken every round.

Specific Warmup & Teaching [8:00 – 24:00]

50 ft. Shuttle (easy)

10 Alternating DB Deadlifts

6 Alternatig Box Step-Ups

50 ft. Shuttle (easy)

5 Single KB Swings Each Arm

6 Box Jumps

50 ft. Shuttle (easy)

4 Dumbbell Push Press Each Arm

6 Box Jumps

50 ft. Shuttle (moderate)

4 Alternating DB Snatch

4 Box Jump Overs

Strategy [24:00 – 25:00]

Simple

• Push the shuttles.
• Smooth on the snatches.
• Agressive on the box jump overs.

Practice Round [25:00 – 27:00]

60 ft. Shuttle Sprint

6 Dumbbell Snatches

6 Box Jump Overs

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

10 Rounds x AMRAP 1:

180′ Shuttle Sprint

6 Dumbbell Snatches (70/50)

Max Line Facing Burpees

Rest 1 Minute Between Rounds

After Party

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets