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 Auxiliary Strength
40:00-55:00 Auxiliary Strength
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 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
Auxiliary Strength:
Alt. EMOM 15
8 Single KB Upright Rows (two hands on one KB)
10 Single DB Box Step-overs (5 each leg)
12 Lying Leg Raises
GO BEYOND Accessory Work
Weighted Planks 5 x 30sec