0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-30:00 Strength
30:00-37:00 Transition to WOD
37:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Pec Stretch
Thread the needle
World’s Greatest Stretch
Specific Warm-up
Progress to Starting weight around 75-80%
Strength:
Work to Bench Press 5-rep max
FOCUS:
1-rep, 5-rep and 10-rep maxes are good to compare. When you use the estimated max formula you can see how your capability (maximal strength) compares to your capacity (strength endurance)
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes (5 sets to reach 5-rep max)
MEMBER SPECIFIC:
Make sure the barbell is touching the chest and arms get fully locked out
WOD Prep
2-3 Rounds
10/8 Calorie Row
3 Shoulder to Overhead
3 Back Rack Lunges
*build to WOD weight
WOD:
3 x AMRAP 3
20/16 Calorie Row
AMRAP with remaining time
6 Shoulder to Overhead @95/65
6 Back Rack Lunges
—3 minutes rest between rounds—
PACE GOAL: 1:15 or less for row, 2.5-3.5 rounds each AMRAP
STRATEGY:
Push HARD each round, 3 minutes is a good amount of rest
Try to keep the barbell off the ground until the end of the time frame, you can take the barbell from your last overhead to your back, if you do not feel comfortable transferring the barbell from your back to the front rack then drop and pick back up
Pick up where you left off each AMRAP
Remember, levels are specific to each movement. Make sure you choose the calorie/run that will get done within the time frame and the appropriate weight
EQUIPMENT CONSIDERATIONS:
Start some on rest and some on the AMRAP if needed because of class size, if you still don’t have enough to share between two people then you can have some do a 200-300m run (should take 55-1:15 to complete)
BEGINNER: 15/12 calories, 45/35, no weight on lunges
SCALED: 18/14 calories, 75/55
Rx+: 25/20 calories, 115/80
COMP: 30/24 calories, push press, 135/95