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 Endurance
47:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Groin Stretch
Up Dog to Down Dog
Lying Glute Stretch
Specific Warm-up
Progress to Starting weight
Strength:
Double DB Reverse Flys 5x10
KB Goblet Lateral Lunges 5x8 (4 each leg)
Weighted Front Planks 5x30sec
FOCUS:
Pulling movements to increase back strength and balance out the pushing in the week, posterior and core strength
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
3 x 6-minute time blocks
MEMBER SPECIFIC:
Keep chest to the ground and only a slight bend in the arms, squeeze shoulder blades together on the reverse flys
Keep both feet pointing straight ahead when going into lateral lunge and focus on good depth
Keep good, flat back, core braced and glutes flexed, weight plate on your lower back area
Endurance Prep
2-3 Rounds
10sec Double Plate Hold
8 Plate Ground to Overhead
Endurance:
4 Rounds
1:30 time block
30sec Double Plate Hold
Max Single Plate Ground to Overhead in the remaining time
@35/25 (45/25 if you don’t have 35s)
—30sec rest between rounds—
PACE GOAL: 20-30 Plate Ground to Overhead each round
STRATEGY:
Pinch Grip, not fingers in the middle of the plate
If you drop the plates before the 30 seconds you must pick back up to finish the time so that will cut into your Ground to Overhead time to do reps
BEGINNER: 15/10 (10s if you don’t have 15s)
SCALED: 25/15 (25/10 if you don’t have 15s)
Rx+: 45/35 (45/25 if you don’t have 35s)