0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Endurance

40:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Lat Stretch

PVC Ankle Mobility

PVC Overhead Squats

Specific Warm-up

Progress to starting weight

Strength

Back Squat Wave Load: 6 sets

Sets 1,3,5: 6 reps @70-75%

Sets 2,4,6: 3 reps @80-85%

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 Sit-ups

5 Push-ups

5 MB Slams

Endurance:

3 x AMRAP 4:

10 AbMat Sit-ups

10 Push-ups

10 MB Slams

—1 minute rest between rounds—

PACE GOAL: 10-12 total rounds

STRATEGY:

• Pick up where you left off each AMRAP

• shoot for consistency each round

BEGINNER: knees or hands elevated push-ups, Light MB

INTERMEDIATE: knees or hands elevated push-ups, 35/20

INTERMEDIATE: Diamond Push-ups, 70/50

COMP: GHD Sit-ups, HSPU, 70/50

GO BEYOND Accessory work (optional)

“Fitness Friday”

5 Rounds

10 Hollow Rocks

20 Mountain Climbers

30 Plate Hops