0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-41:00 Transition to Endurance
41:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Hip Openers
Ankle Mobility
Specific Warm-up
2 Rounds
Infant Squats
Line Hops
Strength
Work to 5-rep Back Squat
FOCUS:
Depth, technique, heavy rep max
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
EMOM 5: warm-up to around 65-70%
Every 2 minutes for 10 minutes: complete a set of 5
MEMBER SPECIFIC:
You can use this to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
Endurance Prep:
2-3 Rounds
4 Box Jumps
4 Double DB Cleans
4 Double DB Shoulder to Overhead
*progress to workout height and weight
Endurance:
3 Rounds of AMRAP 4
8 Box Jumps @24/20”
8 Double DB Cleans @50/35
8 Double DB Shoulder to Overhead
—1 minute rest between rounds—
*PACE GOAL: 3-4 rounds each AMRAP
*pick up where you left off each AMRAP
FOCUS:
Consistent scores on negative rest intervals
STRATEGY:
Steady pace on the box jumps. Remember to find a height you can jump on even if that is stacking rubber plates. Step-ups will not help you get box jumps, jumping will.
Push to stay unbroken on the DB movements. If you are going to break between cleans and S2OH, remember to not do all 8 cleans because you will be doing an extra clean when you get them up there for the S2OH
EQUIPMENT CONSIDERATIONS:
change WOD to single DB if needed because of class size, the reps would be 8 total (4 each arm) or you can also utilize KBs, but those would be better from the hang for the cleans
BEGINNER: 16/12”, Single DB, 25/15
SCALED: 20/16”, 35/20
Rx+: 70/50
COMP: 30/24”, 70/50
GO BEYOND Accessory Work
DB Sit-ups 5x3