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

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Pigeon Stretch

Up Dog to Down Dog

Inchworms

Specific Warm-up

3 Rounds

30sec Bike

5 Burpees

Energy Systems

Every 3 minutes for 15 minutes

12/9 Calorie Bike

12 Burpees

FOCUS:

• Very high intensity intervals, send it on every set

• Record your slowest time

OPEN TIME OPTION:

• N/A

CONTROLLED TIME OPTION:

• As is

EQUIPMENT CONSIDERATIONS:

• Stagger the start for as many people as needed so everyone can go in this order

WOD Prep

2-3 Rounds

4 Pistols

4 Toes to Bar

WOD:

AMRAP 11

10 Alt. Pistols

10 Toes to Bar

8 Alt. Pistols

8 Toes to Bar

6,4,2…start back at 10

PACE GOAL: through 10,8,6,4,2 two times

*if you get through two times that is 120 reps

FOCUS:

• Unbroken reps on skill movements

STRATEGY:

• Steady pace on Pistols, focus on quality of movement

• Big sets each time on T2B, try to stay unbroken

BEGINNER: Lunges, Lying Straight Leg Raises

SCALED: Plate under heel or heel hook, Hanging Straight Leg Raises

Rx+: all reps must be unbroken

COMP: 20 reps of each movement throughout

GO BEYOND Accessory Work

Single DB Alternating Curls 4x6 each arm

Banded Lat Pulldowns 4x12