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
Hip Openers
Samson Stretch
Ankle Mobility
Lying Glute Stretch
Specific Warm-up
3 Rounds
2 Back Squats + 4 Double KB Front Squats
Strength
Squat Complex: 5 sets
3 Back Squats @80-85% + 6 HEAVY Double KB Front Squats
FOCUS:
This complex will be a combo of heavy lifting and increased time under tension
Move right from squats into your KB squats with minimal rest
These KBs should be challenging to get into the front rack if they are heavy enough, if you cannot effectively get them in the front rack then go with one KB or DB but make sure it is HEAVY in order to get the stimulus
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
WOD Prep
2-3 Rounds
10 MB Russian Twists (5 each way)
6 Plate Ground to Overhead (VIDEO)
WOD:
5 Rounds For Time
30 MB Russian Twists (15 each way) @20/14
20 Plate Ground to Overhead @35/25
SCORE: Time of Completion
PACE GOAL: 9:00-11:00
FEEL:
Push and Pray
Go for broke and see how long you can hang on
STRATEGY:
Focus on quality reps on the twists, feet off the ground, rotate your torso fully to each side, do not just move the MB back and forth, your body is what rotates the ball, touch it to the ground on each side, go for big sets each round
Try to stay unbroken on the Ground to Overhead, keep your just up, use your legs to get momentum into the plate
EQUIPMENT CONSIDERATIONS:
If you do not have 35# plates then Rx is 45/25
BEGINNER: 20 Twists Feet on the ground, 10/8, 15 G2OH, 15/10
SCALED: 14/10, 25/15
Rx+: 30/20, 45/35
COMP: Plate Russian Twists, 45/35
JACKEDuary Day 5
Barbell Reverse Curls 4x8
50 Banded Tricep Extensions