0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the needle
Straight Arm Bicep/Shoulder Stretch on Rig
Pec Stretch on Rig
Lat Stretch on Rig
Specific Warm-up
3 Rounds
8,6,4 Bench Press
8,6,4 Gorilla Rows
*Round 1 eight Bench Press/8 Gorilla Rows, etc.
Strength
Push
Bench Press 6x2 @80-90%
Pull
Gorilla Rows 6x6 (3 each arm, VIDEO)
FOCUS:
Last prep for the 6-rep max next week with some heavy doubles
Pulling to balance push/pull for back strength and shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench, M2: Rows
WOD Prep
1-2 Rounds
5 Deadlift
10 Wall Balls
10/8 Calorie Row
5 Handstand Push-ups
WOD:
Open Workout 17.4
AMRAP 13
55 Deadlift @225/155
55 Wall Balls @20/14
55 Calorie Row
55 Handstand Push-ups
SCORE: Rounds + Reps
PACE GOAL: Breathe, move, enjoy fitness with friends
FEEL:
Push and Pray through the muscle burn
Doing big sets will accumulate a lot of muscle fatigue
STRATEGY:
10,9,8,7,6,5,4,3,2,1 is 55 reps, I have seen that work well for some, a lot of others did 5s all the way through
25/15/15, 20/15/10/10 are the main strategies I have seen, there is also 5 sets of 11
We have worked a lot in RPE 7, that is about the pace you should be here, although it will feel like an 8 or higher because for the deadlifts and wall balls previously
HSPU will have to be a choose your own adventure strategy, once they go, they go, it all depends on how efficient you are at these and how much time you have left
BEGINNER: 5 Rounds of 12 reps of each movement, 95/65, 10/8 (wall ball thrusters), 12/9 Calorie Row, Push-ups (knees or hands elevated if needed)
SCALED: 185/125, 14/10, Double DB Push Press @50/35 or less, this should be difficult to finish in under 4 sets
FIT February Day 5
KB Side Bends 4x10 (5 each side, VIDEO)
KB Windmills 4x10 (5 each side, VIDEO)