0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to Endurance
41:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scap Wall Slides
Thread the needle
Childs Pose
Specific Warm-up
Progress to starting weight
Strength
Barbell Strict Press: 2x5, 2x3, 2x1
Gorilla Rows 6x10 (5 each arm)
FOCUS:
Sub-Maximal strength work before rep max next week.
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Strict Press, M2: Gorilla Rows
MEMBER SPECIFIC:
If you don’t know your max or don’t have a recent max, then start with a weight that you are 100% confident with for 5 and build from there, make sure you can complete all reps
Endurance Prep
2-3 Rounds
10 Wall Balls
8 Burpees
6 Single KB Upright Rows (both hands on one KB, build to Endurance weight)
Endurance:
AMRAP 14:
28 Wall Balls @20/14
14 Burpees
28 Single KB Upright Rows (both hands on one KB) @53/35
PACE GOAL: 3-4 Rounds (3:00-4:00 per round average)
STRATEGY:
Push to keep the walls balls in 3 sets or less,.
Steady pace on the burpees, force yourself to drop, you will get back up.
3 sets or less on the upright rows. Keep the elbows higher than the KB as you pull up.
BEGINNER: 14/7/14 reps, MB thrusters @light MB, Up Downs,
INTERMEDIATE: 14/10, 35/26
SPORT: Wall balls must be unbroken, 70/53