0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-55:00 Strength
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
2-3 Pull-up negatives
2-3 Push-up negatives
Upper Body Strength
Strict Pull-ups 8x5
Push-ups 8x14/12
FOCUS:
Building strength for these skills
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 15 minutes (10 sets): complete both movements within the time frame
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
Lower Body Strength
Pause Back Squats
12 x 1 @70-85% (of back squat 1-rep max)
FOCUS:
Solid, braced core, good depth, 3-second pause, SPEED on the way back up
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
EMOM 12
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with and build
GO BEYOND Accessory work (optional)
50 Banded Curls
50 Single DB Overhead Tricep Extensions