0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-42:00 Transition to Endurance
42:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Glute Bridges
Banded Walks
Plank Up Downs
Specific Warm-up
Progress to around 70-75% of your 1-rep max
Strength
Alt. EMOM 15:
10 Single DB Floor Press (5 each arm)
10 Single KB Knee Supported Rows (5 each arm)
10 Barbell Good Mornings (light to moderate weight)
FOCUS:
Full body accessory work to further improve front squat and push press
Balancing push/pull ratio for shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
As is
MEMBER SPECIFIC:
Error on the lighter side for Good Mornings to ensure back health
Endurance Prep
2-3 Rounds
4 Alt. DB Snatch (build to workout weight)
4 V-ups
WOD:
10 Rounds For Time:
6 Alt. DB Snatch @70/50
8 V-ups
PACE GOAL: 10:00-13:00
FOCUS:
Getting used to moving a heavier DB…sometimes you need to FAFO and use a heavier weight, if you are easily flying through the snatch reps every round, you are not challenging yourself
Remember, there are weights in between all levels. If you can’t use a 50, what about the 45 or 40 instead of just going down to the 35
STRATEGY:
If you can’t do touch n’ go on the snatches because of the heavier weight then treat it as singles, switching hands on the ground
Steady pace on the V-ups
BEGINNER: 35/20, Lying Straight Leg Raises
SCALED: 50/35, Single Arm/Single Leg V-ups (4 each way)
Rx+: 100/70
GO BEYOND Accessory Work
Reverse Tabata Bike
10sec of Max Effort, 20sec Rest x 8 rounds