0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Lat Stretch
Wall Scap Slides
Forearm stretch
Specific Warm-up
2-3 Rounds
10 scap pull-ups
20 Shoulder Taps
Strength
Strict Pull-ups 8x4
Push-ups 8x12/10
FOCUS:
Building strength for these skills
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 16 (8 sets each)
MEMBER SPECIFIC:
Scaling DOWN options for pull-ups: pull-up negatives, snatch grip bent over rows
Scaling DOWN options for push-ups: hands elevated on box, bench or barbell in the rack…or band across J hooks in the rack…this allows an easy way to see your progress over the cycle…getting closer to the ground or using a skinnier band
Scaling UP options for pull-ups: weighted
Scaling UP options for push-ups: Diamond, banded (skinny band held with hands and around back), Weighted Vest
Endurance Prep
2-3 Rounds
6 Double KB Deadlift (build to Endurance weight)
30sec Plate Hold
10 Double or Single Unders
Endurance:
4 Rounds For Time
12 Double KB Deadlift @53/35
100m Double KB Farmer’s Carry
40 Double Unders
PACE GOAL: 9:00-11:00
STRATEGY:
Try to stay unbroken on the deadlift
grip will start to get pretty fatigued in rounds 3 and 4, DBs can also be used if needed because of class size
Big sets on the double unders
BEGINNER: 135/95, 26/18, Line Hops
SCALED: 225/155, 35/26, 50 single unders
Rx+: 315/225, 70/53
COMP: 315/225, 70/53, Deadlift and Dubs must be unbroken
GO BEYOND Accessory work (optional)
“Fitness Friday”
3 x 1 minutes of max distance and 2 minutes of rest
Cardio of your choice