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
Iron Crosses
Inchworms
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
30sec Wall Sit
30sec Dead Bugs
Strength
Back Squat 5x5 @70-75%
FOCUS:
Build strength for 2-rep max in week 6
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 5: 1-3 reps Back Squat, start at empty barbell and progress, Every 2 minutes for 10 minutes for working sets
MEMBER SPECIFIC:
If you do not have a max then start with a weight you are 100% confident in for your first set of 5 and build from there as you can
WOD Prep
2-3 Rounds
Complex
2 Deadlift + 3 Power Cleans + 4 Front Rack Lunges
WOD:
For Time
20 Deadlift @185/125
20 Power Cleans @165/115
20 Front Rack Lunges @115/85
PACE GOAL: 8:00-10:00
FOCUS:
Cycling a heavyish barbell
STRATEGY:
No more than two sets on deadlift, steady pace
Work on a good rhythm with singles
No more than two sets on lunges
Men load 35/25/10 on each side, take off the 10 after deadlift, take off the 25 after cleans
Women load 25/15/5 on each side, take off the 5 after deadlift, toke off the 15 after cleans
BEGINNER: 95/65, 75/55, 45/35
SCALED: 165/115, 135/95, 95/65
Rx+: 205/145, 185/125, 135/95
COMP: 225/155, 205/145, 185/125
GO BEYOND Accessory Work
800m run @recovery pace