0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Endurance

40:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Glute Bridges

Banded Walks

Iron Crosses

Specific Warm-up

Progress to starting weights

Strength

Alt. EMOM 12:

8 Single DB Floor Press (4 each arm)

8 Single KB Knee Supported Rows (4 each arm)

8 Barbell Good Mornings (light to moderate weight)

FOCUS:

• Reps and sets decreased from last week, try to increase weight

OPEN TIME OPTION:

• 12 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

6 Burpee Box Jump Overs

4 Alt. DB Snatch

Endurance:

Alt. EMOM 15

Max Burpee Box Jump Overs @24/20”

Max Alt. DB Snatch @70/50

Rest

PACE GOAL: consistent reps each round

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:

• Steady pace on the BBJO

• Singles on the snatches, switch hands on the ground

BEGINNER: 16/12”, 35/20

SCALED: 20/16”, 50/35

Rx+: 100/70

GO BEYOND Accessory Work

Bike

Every 2 minutes for 8 minutes

20/14 Calories