0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-39:00 Strength
39:00-48:00 Transition to Endurance
48:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Overhead Good Mornings
PVC Sotts press
Specific Warm-up
Progress to starting weight
Strength
Bench Press 10x4 @75%
Snatch Grip Bent Over Rows 4x10
FOCUS:
Volume progression to work towards Bench Press 5-rep max
OPEN TIME OPTION:
19 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 15 minutes (10 sets): bench press, EMOM 4: Snatch Grip Rows
MEMBER SPECIFIC:
If you do not know your max then this should be a moderate-ish weight…this should not feel anywhere near a 4-rep max
Focus on being very strict with the rows, these will balance out push/pull for shoulder health and also build strength for pull-ups
Endurance Prep
2-3 Rounds
10 Double or Single Unders
5 Burpees
Endurance:
AMRAP 7:
25 Double Unders
4 Burpees
*add 4 burpees reps each round
PACE GOAL: Get past the round of 16 burpees
STRATEGY:
Try to stay unbroken on the dubs, give yourself three attempts each round at least before going to singles
Keep breathing and keep moving on the burpees
BEGINNER: Line Hops, Up Downs
SCALED: 40 Single Unders
Rx+: as is
COMP: Dubs must be unbroken