0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Endurance
44:00-55:00 Endiurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Lat Stretch
Wall Scap Slides
Forearm stretch
Specific Warm-up
2-3 Rounds
10 scap pull-ups
20 Shoulder Taps
Strength
Strict Pull-ups 10x2
Push-ups 5x30sec Max Reps
FOCUS:
Building strength for pull-ups and increased reps on push-ups
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 15: every 3rd minute is push-ups…Minutes 1-2 pull-ups, minute 3 push-ups, minutes 4-5 pull-ups, minute 6 push-ups…etc.
MEMBER SPECIFIC:
Scaling down options for pull-ups: pull-up negatives, snatch grip bent over rows
Scaling down options for push-ups: hands elevated on box, bench or barbell in the rack…or band across J hooks in the rack…this allows an easy way to see your progress over the cycle…getting closer to the ground or using a skinnier band
Scaling up options for pull-ups: weighted
Endurance Prep
2-3 Rounds
10 Alt. DB Snatch
10 DB Lunges
*build to WOD weight
Endurance:
30-24-18-12 of:
Alt. DB Snatch @50/35
Single DB Lunges
PACE GOAL: 9:00-11:00
STRATEGY:
No more than three sets on any snatch set
Hold the DB wherever you want, try to keep a steady pace and stay unbroken on lunges
BEGINNER: 20/16/12/8 reps, 25/15, no weight on lunges
SCALED: 35/20
Rx+: 70/50
COMP: 70/50, everything must be unbroken, must move from snatch right into lunges
GO BEYOND Accessory work (optional)
Double DB Reverse Flys 4x12
Scarecrows 4x12