0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Hamstring Stretch

Lying Glute Stretch

Glute Bridges

Specific Warm-up

3 Rounds

8,6,4 Deadlift (build up)

4,6,8 Hanging Knee Raises

*Round 1 eight Deadlift/4 Hanging Knee Raises, etc.

Strength

Deadlift

6x2 @80-90%

FOCUS:

• Final prep for the 6-rep max next week with some heavy doubles

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 15:00

WOD Prep

2-3 Rounds

10 Double Unders/Plate Hops/Single Unders

6 Alt. Pistols

WOD:

AMRAP 9

30 Double Unders

12 Alt. Pistols

SCORE: Rounds + Reps

PACE GOAL: 6-8 Rounds

FEEL:

• 0 to 100 Real Quick

• High leg burn and heart rate…nothing is going to feel like rest

STRATEGY:

• Max sets every time you pick up the rope with the goal of staying unbroken

• Steady pace on the pistols with a focus on quality

BEGINNER: Line Hops, Lunges

SCALED: Plate hops or 40 Single Unders, Single KB/DB Lunges

Rx+: 35/26 Wt. Alt. Pistols

COMP: Unbroken Dubs, 53/35 Wt. Alt. Pistols

FIT February Day 1

Machine of your choice

4 Rounds

1:30 work

1:00 rest