FTW Affiliate
The basics strengthen our foundation. We identify the essentials the provide the most benefit and eliminate the ineffective.
GENERAL WARM UP (0:00 – 10:00)
Shoulder prep warm-up:
10 Arm circles front (start small and build to 10 full ROM)
10 Arm circles back (start small and build to 10 full ROM)
10 Side to side arm swings
10 Criss cross arm swings per side
10 Up and back arm swings
5/5/5 PVC Pass-through (5 wide, 5 medium, 5 narrow)
10 Reverse grip pass through
20 Band pull aparts
15 Scap retractions on the bar
15 Ring rows
15 Box or bench dips
Tabata
2 Rounds:
0:20 Burpees
0:10 Rest
0:20 Jumping air squats
0:10 Rest
*Goal is to increase the heart rate and take the bodies point through full range of motion.
SKILL INSTRUCTION AND BUILD UP: (10:00 – 13:00)
TRANSITIONS (Take 2:00 BETWEEN EXERCISES)
STRENGTH WOD (13:00 – 60:00)
Lift every 3 minutes (With rest, this workout will take 45:00). That’s 3:00 per set:
Shoulder Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
INTENDED STIMULUS
Lift every 3 minutes. Top end strength. With rest, this workout will take 45:00. That’s 3:00 per set. The first set of the next exercise should be the last weight of the last exercise.
SCALING OPTIONS
Loading. If notice mechanical flaws back the weight down and train with proper form. As long as each athlete is working within 80% of their 1 rep max today, they are doing great work. If they need to go lower then 80% increase the reps per set.