0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Lat Stretch
PVC Good Mornings
PVC Figure 4s
Specific Warm-up
Progress to Starting weight
Strength:
Single DB Knee Supported Rows 5x10 (5 each arm)
Single Arm, Single Leg RDLs 5x10 (5 each leg)
DB Sit-ups 5x3 (feet anchored, DB behind head)
FOCUS:
Pulling for increased back strength and balancing out pushing within the week, posterior chain, core strength
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
3 x EMOM 5
MEMBER SPECIFIC:
Use boxes for the knee supported rows since you will need those in the Endurance section
Endurance Prep
2-3 Rounds
4 Lying Straight Leg Raises
5 Box Jumps (build to Endurance height)
6 DB Hang Snatch (3 per arm, build to Endurance weight)
Endurance:
2 Rounds For Time
30 Lying Straight Leg Raises
30 Box Jumps @24/20”
30 DB Hang Snatch @50/35
PACE GOAL: 9:00-11:00 (4:30-5:30 per round)
STRATEGY:
Steady pace on the box jumps
Switch hands when needed on the hang snatch, 5s back and forth or 10/10/5/5
Remember, if you have to scale one thing that does not mean you automatically have to scale the whole thing.
BEGINNER: 5 Rounds, 26/18, Up Downs
SCALED: 20/16”, 35/20
Rx+: 30/24”, 70/50
COMP: 30/24”, 100/70…go in reverse order (Snatch, Box Jump, T2B)