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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 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

Thread the needle

Specific Warm-up

Progress to starting weight around 75-80%

Strength

Push Press 5 sets to work to heavy single

Max reps @80% of heaviest single

*repeat from week 1 of cycle (week of 8/19)

Barbell Bent Over Rows 6x3

*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:

• 16 minutes

CONTROLLED TIME OPTION:

• Every 90 seconds for 9:00 for push press, 1:00 transition, EMOM 6 for rows

WOD Prep

2-3 Rounds

6 AbMat Sit-ups

6 Burpees

WOD:

EMOM 10

2 AbMat Sit-ups

2 Burpees

*add 2 reps each round

PACE GOAL: make it past the round of 12 within the minute

*see chart at bottom for reps cheat sheet

FOCUS:

• Moving faster than you want to and moving again when you don’t want to

STRATEGY:

• Breathe and move on the sit-ups, push hard on the burpees

• If you can no longer complete the work within the minute then you continue the rep format for the remaining time

BEGINNER: 1 rep of each, add 1 rep each round, Up Downs

SCALED: as is

Round = Total Reps

2 = 4

4 =12

6 = 24

8 = 40

10 = 60

12 = 84

14 = 112

16 = 144

18 = 180

20 = 220

GO BEYOND Accessory Work

Bird Dogs 4x10 (5 each way)

Ring Rows 4x12