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 WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Inchworms
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Goblet Squats
10 Lying Straight Leg Raises
Strength
Back Squat
3 x Max Reps in 30sec at your bodyweight
FOCUS:
Strength to bodyweight ratio is a great thing to test
Empty it out on the first set and see if you can match it on the second and third set
We will re test this in week 5 and test a 2-rep max in week 6
OPEN TIME OPTION:
12 minutes (includes warm-up to your bodyweight)
CONTROLLED TIME OPTION:
EMOM 3: 2-6 reps Back Squat, start at empty barbell and progress, Every 3 minutes for 9 minutes to complete the 3x 30sec max reps (leaves 2:30 rest after each set
MEMBER SPECIFIC:
Clarification: if you weigh 200#, then you are doing max reps with 200#
Scale down to 80% of their bodyweight or lower as needed, the goal is to get 10+ reps
WOD Prep
2-3 Rounds
2 Power Cleans
3 Toes to Bar
4 Burpee Box Step-overs
WOD:
AMREP 15
2 Power Cleans @135/95
2 Toes to Bar
2 Burpee Box Step-overs @24/20”
*add 2 reps on each movement each round
PACE GOAL: Past the round of 10
*if you get past the round of 10 that is 90 total reps, past 12 would be 126 total reps
FOCUS:
Cycling the barbell and stringing together toes to bar then the ability to breathe and move on a cardio, bodyweight movement with a high heart rate
STRATEGY:
Work on steady singles throughout the workout
See how long you can stay unbroken on Toes to Bar, then begin to break in reps of 4 or 6
Steady pace on the burpee step-overs…drop, step up and over, turn, drop, repeat
BEGINNER: 75/55, Lying Straight Leg Raises or Plate Russian Twists (reps are each way so 2 = 4 total reps)
SCALED: 115/80, Hanging Straight Leg Raises or Plate Russian Twists (reps are each way so 2 = 4 total reps)
Rx+: 155/105
COMP: 185/125, T2B must remain unbroken
GO BEYOND Accessory Work
Weighted Planks 5 x 30sec