0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pull aparts
Banded pass throughs
Shoulder Taps
Specific Warm-up
Progress to starting weight around 75%
Strength
Push Press 5x4
*75-80% of 1-rep max
Barbell Bent Over Rows 5x6
*increase weight from last week on rows
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 7:30 for the push press, then Every 90 seconds for 7:30 for the bent over rows
WOD Prep
2-3 Rounds
2-3 Rounds
5 Hang Power Cleans
5 Box Jump Overs
5 Deadlift
WOD:
21-15-9
Hang Power Cleans @115/80
Box Jump Overs @24/20”
—Cash-out—
45 Deadlift
PACE GOAL: 8:00-10:00
FOCUS:
Grip and posterior chain strength endurance
STRATEGY:
No more than tree sets on the 21 and 15, two sets on the 9
Land on the box, pivot off so you are ready for the next one
Go for big sets on deadlift, keep your core braced and spine neutral as you accumulate reps
BEGINNER: 45/35, 16/12”, Single KB Deadlift
SCALED: 95/65, 20/16”
Rx+: 135/95, Box Clear Overs @24/20”
COMP: 165/115, 30/24”
GO BEYOND Accessory Work
MB Sit-ups 50-100 reps