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 WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Hip Openers

Lying Hamstring Stretch

Specific Warm-up

2-3 Rounds

30sec Side Plank (15sec each side)

5 Barbell RDLs

Strength

Deadlift 5x5 @70-80%

FOCUS:

• Building a base of strength endurance to work toward a 1-rep max in week 4

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

WOD Prep

2 Rounds

100m Jog or 6 Shuttle Sprints

3 Double DB Deadlift

2 Double DB Hang Power Cleans

1 Double DB Shoulder to Overhead

WOD:

8 Rounds For Time

100m Run

5 Double DB Deadlift @50/35

4 Double DB Hang Power Cleans

3 Double DB Shoulder to Overhead

PACE GOAL: 8:00-11:00

FOCUS:

• Full send fitness

• Cycling DBs

STRATEGY:

• 45 seconds or less on the run

• Try to complete the entire complex with the DBs

WEATHER CONSIDERATIONS:

• If it is too cold to run or bad weather then change the 100m run to 10 shuttle sprints (20-25ft zones), 10 total lengths/5 down and backs

BEGINNER: 25/15

SCALED: 35/20

Rx+: 70/50

COMP: 100/70

GO BEYOND Accessory Work

5 minute bike @recovery pace