0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch
Pec Stretch
Specific Warm-up
3 Rounds
10 Single DB Strict Press (5 each arm)
10 Single DB Bent Over Rows (5 each arm)
Strength
Push
Work to Heavy Single on Bench Press
then, Max Reps at 80% of heaviest single
Pull
Single DB or KB Knee Supported Rows 5x8 each arm
FOCUS:
We will re test the heavy single and max reps on bench press in week 5 and test a 2-rep max bench press in week 6
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
6 minutes to reach a heavy single, 3 minutes to get your max rep set done, 1:30 transition, Every 1:30 for 7:30 for the rows
WOD Prep
2-3 Rounds
5 Box Jumps
6 Single DB Shoulder to Overhead (3 each arm)
WOD:
AMRAP 8
12 Box Jumps @24/20”
16 Single DB Shoulder to Overhead @50/35
PACE GOAL: 4-6 Rounds
FOCUS:
Unbroken reps on the DB
STRATEGY:
Steady pace on the box jumps
Switch hands as needed on the DB, but keep it off the ground for all 16 reps
BEGINNER: 16/12”, 25/15
SCALED: 20/16”, 35/20
Rx+: 24/20”, 70/50
COMP: 30/24”, 70/50
GO BEYOND Accessory Work
DB Box Step-ups 4x12 (6 each leg)