0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Forearm Stretch
Pigeon Stretch
Lying Quad Stretch
Standing Groin Stretch
Specific Warm-up
2-3 Rounds
3 Complex: Power Clean + Pause Touch N’ Go Power Cleans (VIDEO)
2 Power Clean Singles
MANAGEMENT:
I would do the first set of the complex on command and coach positions, then have them do the second/third set on their own
They can use the power clean singles to build to their starting weight
Strength
Power Cleans
3x5 Unbroken @60-70%
3x3 Unbroken @70-75%
4x1 @80-85%% (done as one set, 4 singles with short rest)
FOCUS:
Continuing to work on cycling the barbell for the first 6 sets, then we work on cycling heavy singles
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes for the unbroken sets then you have the final minute for the heavy singles after resting/changing weight in the remaining time of the 2:30 from the previous set of unbroken cleans
WOD Prep
2-3 Rounds
5 Front Squats
5 MB Slams
WOD:
AMRAP 9
3 Front Squats @95/65
3 MB Slams @50/35
6 Front Squats @95/65
6 MB Slams @50/35
9,12,15,etc…
SCORE: Round + Reps
PACE GOAL: through the round of 15
FEEL:
Zero to 100 Muscle Burn
Heart rate will be up, but muscle burn will be the limiting factor
STRATEGY:
It is easy to come out way too hot in a workout that starts with small reps
Stay under control early and focus on breathing and moving at an intentional and consistent pace throughout
EQUIPMENT CONSIDERATIONS:
If you do not have slam balls at all or enough of them then go to a MB Sit-up Wall Toss (VIDEO)
Or you can use this movement if you like it better :), Rx would be 20/14
BEGINNER: KB/DB Goblet Squats, 25/15
SCALED: 75/55, 35/20
Rx+: 115/80
COMP: 135/95
FIT February Day 3
100 Russian Twists (50 each way)
*plate or MB, your choice