0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-38:00 Transition to WOD
38:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Glute Bridges
Banded Walks
Iron Crosses
Specific Warm-up
Progress to around 70-75% of your 1-rep max
Strength
Deadlift 5x5
*65-75% of 1-rep max
FOCUS:
Building strength endurance for the 3-rep max at the end of they cycle
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for 12:30
MEMBER SPECIFIC:
Maintain neutral spine and braced core when connecting reps
WOD Prep
2-3 Rounds
4 Box Jump Overs
3 Burpees
2 Alt. DB Snatch
WOD:
15 Rounds For Time:
6 Box Jump Overs @24/20”
5 Burpees
4 Alt. DB Snatch @70/50
PACE GOAL: 15:00-17:00
FOCUS:
Continuing to work on moving a heavier DB, same amount of total reps as last week, build off that. Last week was more of grip fatigue, today will be leg and high heart rate
Remember, there are weights in between the scaled and Rx versions. If you can’t use a 50, what about the 45 or 40 instead of just going down to the 35
STRATEGY:
Steady pace on the BJO and burpees
If you can’t do touch n’ go on the snatches because of the heavier weight then treat it as singles, switching hands on the ground
BEGINNER: 16/12”, Up Downs, 35/20
SCALED: 20/16”, 50/35
Rx+: 24/20” Box Clear Overs, 100/70
COMP: 30/24”, Double 70/50
GO BEYOND Accessory Work
Bike
Every 2 minutes for 8 minutes
20/14 Calories