0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-39:00 Strength
39:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Pec Stretch
Tricep Stretch
Plank Up Downs
Specific Warm-up
Progress to starting weight
Strength
Bench Press 10x3 @80%
Double KB Bent Over Rows 4x8
FOCUS:
building towards 5-rep max
OPEN TIME OPTION:
19 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 15 minutes (10 sets) for bench press, then EMOM 4 for rows
MEMBER SPECIFIC:
Weight on bench press should be heavy, but nowhere near a 3-rep max weight
Endurance Prep
2-3 Rounds
10 Russian KB Swings
5 Pull-ups
3 Shoulder to Overhead
*build to WOD weight
Endurance:
AMRAP 11
20 Russian KB Swings @53/35
15 Ring Rows
10 Push Press @95/65
PACE GOAL: 4-5 Rounds
STRATEGY:
No more than two sets on the swings, grip will start to fatigue in rounds 4 and 5
No more than 2 sets on ring rows, find a level that is challenging, lower to the ground makes them more difficult, standing up more makes them easier
try to stay unbroken on the push press
BEGINNER: 26/18, Ring Rows, 45/35
INTERMEDIATE: 35/26, 75/55
SPORT: 70/53, 115/80
COMP: 90/70, 135/95
GO BEYOND Accessory work (optional)
Snatch Grip Bent Over Rows 4x8
Double DB Lateral Raises 4x8