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
Infant Squats
Inchworms
Samson Stretch
Specific Warm-up
Progress to starting weight
Strength
Back Squat Wave Load: 6 sets
Sets 1,3,5: 8 reps @65-70%
Sets 2,4,6: 4 reps @75-80%
FOCUS:
Technique and depth, set the tone for this 6-week 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
4 Lateral Bar Burpees
4 Single KB Upright Rows (two hands on one KB)
2 Single KB Thrusters
*build to Endurance weight
Endurance:
AMRAP 12
12 Lateral Bar Burpees
6 Single KB Upright Rows @53/35
4 Single KB Thrusters (2 each arm)
PACE GOAL: 6-8 Rounds (1:30-2:00 per round)
STRATEGY:
Steady pace on the burpees, force yourself to drop you will get back up
It is hard to not use your hips or legs on the upright rows, keep it all upper body
Focus on leg drive to get momentum into the KB on thrusters
BEGINNER: 8/4/2 reps, Up Downs, 26/18
SCALED: 35/26
Rx+: 70/53
COMP: Double KB, 70/53