0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Pec Stretch
Tricep Stretch
Bicep Stretch
5 Inchworms with push-up
Specific Warm-up
Progress to starting weight
Gymnastics
Push Complex: 5 sets
3 Bench Press + 12 Single Arm DB Strict Press (6 each arm)
Pull Complex: 5 sets
5 Barbell Upright Rows + 10 Single DB Curls (5 each arm)
FOCUS:
Additional Strength for pull-ups and HSPU
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 7:30 (5 sets) for push complex, 3:00 transition, Every 90 seconds for 7:30 (5 sets) for pull complex
MEMBER SPECIFIC:
Partner up and start on different movements, switch after all sets are done
WOD Prep
2-3 Rounds
2 Power Cleans
2 Front Squats
*build to WOD weight
WOD:
8 Rounds For Time:
5 Power Cleans @185/125
5 Front Squats
PACE GOAL: 8:00-10:00 (1:00-1:15 average per round)
STRATEGY:
Cycling a heavyish weight and breathing under heavyish load, weight should be around 60-70% of your power clean max (60-65 for athletes than can lift well over their bodyweight, 65-70 for those that can’t yet)
there will be an accumulated effect from the pulling complex
recommend singles on the cleans and unbroken on the front squats
BEGINNER: Barbell Upright Rows, KB Goblet Squats
SCALED: 155/105
Rx+: 205/145
COMP: 225/155
GO BEYOND Accessory work (optional)
Barbell Reverse Curls 4x10
Barbell Skull Crushers 4x10
*reps dropped on crushers from last week, increase weight