0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Inchworms
Samson Stretch
Ankle Mobility
Specific Warm-up
Progress to starting weight
Strength
Back Squat Wave Load: 6 sets
Sets 1,3,5: 4 reps @75-80%
Sets 2,4,6: 2 reps @85-90%
FOCUS:
Build off last week, 5-rep max test at the end of the cycle
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 12 minutes
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with for both rep ranges and build from there, record your weights so you have a better idea what to use for the upcoming weeks
Endurance Prep
2-3 Rounds
5 Burpees
5 Wall Balls
Endurance:
Every 2 minutes for 12 minutes (6 rounds):
5 Burpees
15 Wall Balls @20/14
*add 5 burpees each round
PACE GOAL: make it all the way through round 6
STRATEGY:
Enjoy the rest in the first 3 rounds, last three will be “fun”
steady pace on the burpees, unbroken on the wall balls
BEGINNER: 4 Up Downs, add 4 each round, 15 Air Squats
SCALED: 14/10
Rx+: 30/20
COMP: 6 burpees and add 6 each round, 30/20
GO BEYOND Accessory work (optional)
Barbell Rollouts 5x5
Supermans 5x12